Low Sodium Chicken Noodle Soup - Tips & Healthy Recipes

Enjoying the Comfort of Chicken Noodle Soup Without All the Sodium

Chicken noodle soup is a classic comfort food that can quickly warm you up and make you feel better when you're under the weather. However, the canned and packaged versions found at the grocery store are typically loaded with sky-high amounts of sodium.

Too much salt can lead to bloating, increased blood pressure, and other health issues. The good news is there are many delicious low sodium chicken noodle soup options that let you enjoy this cozy favorite while watching your salt intake.

How Much Sodium is in Chicken Noodle Soup?

The average serving of canned chicken noodle soup contains:

• 770 mg sodium per 1 cup serving
• 1150 mg sodium per 1.5 cup serving
• 1540 mg sodium per 2 cup serving

To put that into perspective, the American Heart Association recommends limiting sodium to no more than 2,300 mg per day. Most people should aim for even less - around 1,500 mg daily.

So just one bowl of many popular canned chicken noodle soups can max out your entire day's sodium intake. Even low sodium versions often still have 500-700 mg per serving.

Dangers of a High Sodium Diet

Why does limiting salt intake matter when it comes to chicken noodle soup and other foods? A diet high in sodium is associated with:

• Increased blood pressure
• Higher risk of heart attack and stroke
• Fluid retention
• Kidney problems
• Stomach cancer
• Osteoporosis
• Joint pain

Reducing sodium intake to recommended levels lowers blood pressure in most individuals. For these reasons, its important to be mindful of sodium content while still enjoying favorite comfort foods.

Tips for Finding Low Sodium Chicken Noodle Soups

Finding pre-made chicken noodle soups with less sodium simply involves learning to read nutrition labels carefully. Heres what to look for:

• Check the sodium per serving - Look for options with 500 mg or less per one cup serving.
• Watch the serving size - Sodium adds up quickly if the serving size is 1.5 or 2 cups.
• Choose low sodium or reduced sodium - These have 25% less salt than regular versions.
• Skip cream-based soups - Broths and clear soups are naturally lower in sodium than creamy ones.
• Make sure it's not instant - Instant soups have added salt and MSG to enhance flavor.

You can find these lower sodium options among most major soup brands. Companies are making an effort to cut sodium due to consumer demand.

Low Sodium Chicken Noodle Soup Brands

Here are some of the top brands offering low sodium chicken noodle soups:

• Healthy Choice - Their classic chicken noodle has 460 mg per 1 cup serving.
• Campbell's - Both their Lower Sodium and Healthy Request line have reduced salt.
• Amy's Kitchen - All of their low sodium soups keep sodium under 500 mg.
• Progresso - Their reduced sodium chicken noodle has 480 mg per 1 cup.
• Pacific Foods - Their organic low sodium chicken noodle soup has 350 mg per serving.
• Imagine Foods - Their Free of line has a Chicken Noodle soup with just 60 mg sodium per serving.

Tips for Reducing Sodium When Cooking

Making homemade chicken noodle soup lets you control exactly how much sodium goes into it. Here are some tips for lowering salt:

• Use reduced sodium chicken or vegetable broth
• Skip adding extra salt during cooking
• Limit salty ingredients like bacon, ham, soy sauce, etc.
• Increase flavor with herbs, spices, garlic, onion, lemon
• Use small amounts of natural salt like sea salt or Himalayan pink salt
• Add salt-free seasoning mixes or salt-free bouillon cubes

The ingredients providing the most flavor should be the vegetables, herbs, spices, and of course the chicken. With these easy tweaks, you can still achieve a full flavor profile while adhering to a low sodium diet.

Low Sodium Chicken Noodle Soup Recipes

Try out these delicious home recipes for chicken noodle soup that are lower in sodium:

Simple Low Sodium Chicken Noodle Soup

• 2 cups low sodium chicken broth
• 2 cups water
• 2 boneless, skinless chicken breasts
• 2 carrots, chopped
• 2 stalks celery, chopped
• 1 small onion, chopped
• 8 oz egg noodles, uncooked
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried parsley
• 1/4 tsp pepper

Bring broth and water to a boil in a large pot. Add chicken breasts, cover, and simmer for 15 minutes. Remove chicken and set aside. Add vegetables and simmer 15 minutes more. Shred or cube chicken and return to pot. Stir in noodles and seasonings. Cook 8 minutes until noodles are tender. Serve hot.

Crockpot Low Sodium Chicken Noodle Soup

• 1 lb boneless, skinless chicken breasts
• 4 cups low sodium chicken broth
• 1 onion, diced
• 3 carrots, sliced
• 3 stalks celery, sliced
• 2 cloves garlic, minced
• 1 tsp thyme
• 1/4 tsp pepper
• 8 oz egg noodles, uncooked

Combine chicken, broth, vegetables, and seasonings in a crockpot. Cook on low heat for 6-8 hours. Remove chicken and shred or cube. Return chicken to pot, stir in noodles, and cook on high for 10 minutes before serving.

Rotisserie Chicken Noodle Soup

• 1 rotisserie chicken, meat removed and shredded
• 6 cups low sodium chicken broth
• 1 onion, diced
• 2 carrots, sliced
• 2 stalks celery, sliced
• 8 oz egg noodles, uncooked
• 1/2 tsp thyme
• 1 bay leaf
• 1/4 tsp pepper

Combine shredded chicken, broth, vegetables and seasonings in a large pot. Bring to a boil, reduce heat and simmer 20 minutes. Discard bay leaf. Stir in egg noodles and cook 8-10 minutes until tender. Top bowls with parsley if desired.

Chicken Noodle Soup Nutrition Facts

Chicken noodle soup packs nutrition as well as comfort. Here is the nutritional profile for 1 cup of homemade soup using the simple recipe above:

• Calories: 231
• Fat: 4g
• Carbs: 24g
• Protein: 22g
• Sodium: 278mg

With just 278mg of sodium per serving, you can enjoy a warm bowl of this soothing soup without worrying about excess salt. It also provides protein from the chicken, vitamins from the vegetables, and antioxidants from ingredients like garlic.

Substitutions for High Sodium Ingredients

When cooking soup or other dishes, you can make easy swaps for typically high sodium ingredients:

• Low sodium chicken broth instead of regular
• Onion powder and garlic powder rather than salt
• Lemon juice or vinegar instead of soy sauce
• Unsalted butter in place of salted butter
• No salt added canned vegetables vs. regular canned

With simple substitutions like these, you can reduce sodium without sacrificing flavor. Be sure to check labels and compare sodium content.

Low Sodium Shopping Tips

Keep these tips in mind when shopping for low sodium chicken noodle soup:

• Buy low sodium broth - Use it as a base for soups, sauces, rice dishes, etc.
• Seek out no salt added tomatoes - They work for sauces, stews, chilies, and soups.
• Try seafood options - Clam, salmon, and shrimp soups naturally have less sodium.
• Browse the natural section - Unprocessed stocks and broths don't use salt as a preservative.
• Check Asian markets - They stock fortified broths and seasoning sauces lower in sodium.

With some extra diligence in the grocery aisles, you can find all sorts of ingredients to create delicious low sodium meals.

Avoiding the Salt Shaker

Finally, don't undo all your efforts by adding extra salt at the table. Here are some ways to keep sodium in check:

• Eliminate the salt shaker entirely
• Flavour dishes with citrus, herbs, spices, vinegars instead
• Use just a pinch or dash instead of fully salting
• Try salt alternatives like Mrs. Dash seasoning blends
• Accent flavors with hot sauce, garlic, sesame oil, etc.

With a little creativity, you can create full flavored meals without excess sodium. Make comfort foods like chicken noodle soup healthy again by opting for low sodium options.

Conclusion

Chicken noodle soup can be warm and soothing, but also extremely high in sodium. Seek out low sodium versions or make your own to keep this favorite comfort food healthy. With reduced sodium broths, herbs, spices, and salt-free seasonings, you can still enjoy the classic taste without the bloating and blood pressure effects of too much salt.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.