Low Sodium Chicken Broth Nutrition Facts and Health Benefits

An Overview of Low Sodium Chicken Broth

Chicken broth is a versatile ingredient used in many recipes, but the sodium content can be quite high in some commercial varieties. Low sodium chicken broth offers an ideal substitute to reduce overall dietary sodium intake. We will explore some of the top low sodium chicken broth options, nutrition facts, health impacts of sodium, and even how to make your own healthy homemade chicken broth.

Benefits of Choosing Low Sodium Chicken Broth

Here are some of the reasons why low sodium chicken broth is an excellent choice:

• Reduces risk of high blood pressure, heart disease, and stroke
• Supports healthy fluid balance in body tissues
• Prevents water retention
• Avoids muscle cramping with athletic activity
• Kidney health

For those monitoring sodium intake due to a medical condition or following general health guidelines, low sodium broth enables cooking versatility without excess sodium.

How Much Sodium Is in Typical Chicken Broth?

The average store-bought chicken broth contains 700-900 mg of sodium per one cup serving. Some can range even higher with up to 1,100 mg per cup. To put this in perspective, health experts recommend limiting daily sodium intake to no more than 2,300 mg per day.

What Qualifies as Low Sodium Chicken Broth?

Brands marketed as low sodium chicken broth must contain 140 mg of sodium or less per serving. Very low sodium versions contain 35 mg per serving. Choosing a low sodium chicken broth allows flexibility to use broth liberally without going overboard on sodium.

Nutrition Profile of Low Sodium Chicken Broth

When evaluating the nutrition of chicken broth, most focus heavily on the sodium levels. But looking beyond sodium, some other key nutritional information contained in low sodium chicken broth includes:

Calories and Macronutrients

One cup of low sodium chicken broth typically contains:

• 15-30 calories
• 0g fat
• 0g carbohydrates
• 3-5g protein

As a clear, water-based liquid, chicken broth is very low in calories and macros. The small amounts come from chicken protein, vitamins and minerals extracted from real chicken and bones.

Vitamins and Minerals

In addition to sodium levels, pay attention to other electrolytes chicken broth provides:

• 30-40mg calcium
• 10-15mg magnesium
• 200-300mg potassium

Making your own broth allows extracting the highest mineral content from chicken parts. Commercial low sodium broth may contain lower amounts if not made from high quality ingredients.

Health Consequences of Excess Sodium Intake

Understanding the health effects of sustained elevated sodium levels provides motivation for seeking lower sodium options like low sodium chicken broth.

Blood Pressure Effects

Consuming excess sodium causes increased water retention, placing strain on blood vessels and raising blood pressure. Some sodium is essential, but excess boosts hypertension risk.

Cardiovascular Strain

Hypertension damages arteries, increasing chances of atherosclerosis, heart attack, stroke, heart failure, kidney dysfunction, vision loss and cognitive decline. A lifetime of excessive sodium escalates this cardiovascular disease risk profile.

Kidney Function

Kidneys regulate fluid balance and filter waste from blood. Years of overconsumption from excess sodium intake makes it harder for kidneys to efficiently eliminate sodium. Gradually this causes chronic kidney disease which can lead to dialysis dependence.

Stomach Cancer

Multiple studies have linked very high sodium diets to increased incidence of stomach cancer. While occasional dietary indulgences likely pose little risk, regular excessive intake may facilitate tumor development.

Tips for Finding Quality Store-Bought Low Sodium Chicken Broth

Not everyone has time for homemade broth. When buying commercial low sodium chicken broth, check labels for:

Sodium Content

Seeking broths with less than 140mg sodium per serving qualifies as low sodium. Some contain as little as 35mg for very low sodium options.

Ingredients

Better quality broth lists chicken meat rather than generic chicken components. Other indicators of natural, quality broth are vegetables like celery, carrots and onions rather than chemicals or additives.

Certifications

Trusted labels like USDA Organic, Non-GMO Project Verified, or Certified Humane indicate attention to quality, environmentally sustainable practices and ethical animal husbandry standards.

How to Make Your Own Low Sodium Chicken Broth at Home

Ingredients

DIY homemade chicken broth only requires a few simple ingredients:

• Bones from 1 roasted chicken carcass or 2-3 pounds assorted chicken parts
• Chicken feet for extra gelatin (optional)
• 1 onion, peeled and halved
• 2 carrots, scrubbed and cut in thirds
• 2 celery stalks, cut into thirds
• 6 peppercorns
• Small bunch parsley
• 2 bay leaves
• 8 cups cold water
• 2 tsp apple cider or white vinegar

Instructions

Follow these steps for simple homemade broth:

1. Roast bones/parts at 400°F for 30 minutes if desired for deeper flavor
2. Place roasted bones and remaining ingredients in large pot
3. Bring to boil then reduce to gentle simmer, skimming any foam
4. Simmer 3 to 6 hours uncovered, adding water as needed
5. Remove from heat and carefully strain, discarding solids
6. Cool broth completely before refrigerating up to 5 days or freezing

After tasting your own homemade broth, the store-bought variety may never satisfy again!

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.