What Soups Are Low In Sodium

Must Try

Bar Harbor Clam Chowder

How to Make Low-Sodium Soups Not Sweet : Eat Right, Eat Delicious

Sodium content: 390 mg per 3/4-cup serving

Eating more seafood to support heart health is a recommendation that experts can stand behind. Seafood like clams provide nutrients like omega-3 fatty acids, vitamin B12, and seleniumnutrients that support heart health in various ways.

Bar Harbor Clam Chowder is loaded with real fresh clams, potatoes, and other simple ingredients. Following the USDA’s tip to eat seafood twice a week to help prevent heart disease just got a whole lot easier!

Spicy Sweet Potato Soup

This gorgeous soup is bursting with Fall flavors, making it perfect for your next holiday table.

Theres a lot of surprising spices in this dish. Cumin, ginger, and cayenne give it a kick, while zesty lime adds a tart bite.

The secret ingredient is a couple of spoonfuls of smooth peanut butter.

And its magic, giving this soup a creamy nutty density under the spicy notes.

This cold cucumber soup is refreshingly different and very versatile.

You can serve this one as a cooling appetizer, fresh side dish, or a light main meal.

Its a summery soup that takes the edge of hot days with fragrant flavors and fresh ingredients.

And its so easy to make! Just blend together cucumbers, yogurt, fresh dill, garlic, shallot, lime, and cumin.

Chill, then serve because no one wants to stand over the stove on summer days.

This sweet soup is a favorite in Norway where its served chilled for dessert.

Vibrantly red, its an eye-catching bowl of fruity goodness.

Fresh rhubarb is blended to a thick puree and stirred together with sugar and vanilla. Its a rosy pink dish thats tangy and tart.

Want something more decadent? Serve with a scoop of vanilla ice cream!

This thick soup is loaded with hearty root vegetables for a true winter warmer.

Creamy, nutty, and velvety smooth, its a cozy bowlful of vegan yumminess.

Roast the parsnips first to really deepen the flavor, and dont forget the secret ingredient apple!

Campbells Well Yes Butternut Squash Bisque

Best fall soup

When it comes to her favorite brands, Stoler is most impressed with Campbells innovation over the years. This pick has butternut squash, onions, celery and carrots, as well as sweet potato and apple juice concentrates and a dash of cream.

Per serving: 140 calories, 5g fat, 2g protein, 22g carbs, 9g sugar, 590mg sodium, 1g fiber

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How Much Sodium Is In Low

A food can be technically considered “low sodium” if it has less than 140 mg of sodium per serving according to the Food and Drug Administration.

“If a client who is restricting sodium chooses a canned soup that contains less than 20 percent of the FDA’s 2,300-milligram sodium limit, I am happy with that,” says registered dietitian nutritionist Brittany Scanniello, RDN.

She encourages clients to stick to a maximum of 460 milligrams of sodium per serving while choosing varieties that include ingredients that support heart health like beans and vegetables.

If you are managing your sodium intake and are looking for the best canned or pre-made soups, read on to find the 14 dietitian-approved top picks for low-sodium soup.

Will I Gain All My Weight Back Afterwards

Campbell

Its important to note that we dont recommend following this strict diet for more than seven days. After a week, be sure to maintain a healthy diet, having this soup intermittently until you reach your desired weight. Think of this as a positive kick-off to your diet, a way to shed pounds and gain some confidence as you continue your lifestyle change. A great way to help with portion control is to eat a bowl of soup before you eat your regular meal. The soup will fill your stomach with healthy vegetables, and you will feel less hungry for your meal.

Also Check: Knorr Vegetable Soup Mix Gluten Free

Dr Mcdougall’s Garden Vegetables Lower Sodium Soup

Sodium content: 280 mg per 1-cup serving

Chock-full of heart-healthy vegetables, herbs, and spices, this ready-made soup comes in at under 300 milligrams sodium per serving. Vegetables and heart health go hand-in-hand. Many studies have suggested that vegetable intake has great potential in preventing and treating cardiovascular diseases. Eating your veggies has never been so simple!

Campbells Homestyle Healthy Request Mexican

Sodium content: 410 mg per 1-cup serving

Campbell’s Healthy Request soups meet healthy and heart disease claims on 1 cup servings. This soup contains 410 mg sodium and is chock-full of vegetables, chicken, and black beans. Eating beans may help improve blood cholesterol, a leading cause of heart disease according to the American Heart Association. Eat this soup with some sliced avocado for some healthy fats and you have a nourishing soup with a kick!

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Pacific Natural Foods Organic Light In Sodium Creamy Tomato

With only 380 mg of sodium per cup and a short list of ingredients you can actually pronounce, this one puts other tomato soups to shame! Plus, it has 5 g of protein per cup to help keep you feeling full. Remember that tomatoes naturally have carbohydrates in them and, with a bit of sugar to cut their acidity, this soup has 32 grams of carbs per can or two carb servings if youre counting.

Flavor Boost Without Salt

Low Sodium Tomato Soup – HTK

Because some low- or no-sodium foods can lack flavor, look for ways to increase flavor without resorting to an extra toss of the salt shaker. Consider roasting your vegetables under the broiler before adding them to the soup. Browning vegetables such as eggplant, tomatoes, zucchini and onions can increase and change the flavor of your soup without adding extra salt. Also make full use of your herb and spice rack to boost flavor. Before sprinkling the salt, consider adding extra garlic, oregano, thyme or rosemary to your soup, all of which are sodium-free ingredients that blend well and enhance numerous vegetables.

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Sodium In Chicken Noodle Soup

The famous name brand soup is 890 940mg of sodium for just one cup of soup. The differing range is because even though its named chicken noodle they have 2 or 3 different variations or styles of soup. That much would easily put me over my whole days worth of sodium after other meals for my daily sodium goal and I would still be starving with only a cup of soup.

I do have to mention though that the famous brand has a reduced sodium soup that is 25% less but that is still way too high for me. But amazingly in one variety they do have a low sodium chicken noodle that is 120mg per 10.75 can or 1 1/3 cups. This isnt too bad considering, but I have not tasted it to comment on its content or flavor.

My Low Sodium Chicken Noodle Soup recipe is just 26mg of sodium per one-half cup or 104mg for a realistic 2 cup serving! This recipe is low enough that you can still add a complimentary side item and be below most sodium meal budgets.

Low Sodium Black Bean Soup

Thick, creamy, and packed with protein, this soup is a keeper.

Its a prep-ahead, time-saver too. Just dig out a can of black beans from the pantry, and toss it into your slow cooker.

Add onion, garlic, chopped bell peppers, and low-sodium broth, then set it and forget it.

A few hours later, everything will be beautifully soft and blended.

Garnish with fresh cilantro and a squeeze of zesty lime right before serving to really impress guests .

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Keep In Mind The Amount Of Sodium Per Serving

There are many soups labeled as “low sodium,” “reduced sodium” and “light in sodium“. According to the Food and Drug Administration, products that can carry an “official” low-sodium label should have less than 140 milligrams of sodium per serving.

The “reduced sodium” label means that the products contain at least 25 percent less sodium than the regular versions. And the light in sodium designation indicates that the products have 50 percent less sodium compared to what the regular products have.

So, it’s important to check the nutrition facts for the actual sodium content per serving to ensure that it meets your dietary needs. When it comes to canned soups, it’s not easy to find ones that meet the definition of low-sodium set by the FDA.

For the sake of this article, we are defining low-sodium as being under 500 milligrams per serving. Consult with your doctor to find out exactly how much sodium you should include in your diet. You may need to avoid sodium in your other meals or have a smaller portion of the soup to meet your daily goals.

Do Canned Soups Have A Ton Of Sodium

Campbell

Canned soup has gotten a bad rap over the years, namely for its high sodium content. But there were reasons for all that salt initially, the first being preservation. Canned foods are better preserved in a salty or sweet medium. However, vacuum packing has eliminated the need for sodium as the sole mineral to inhibit bacterial growth. explains Stoler. The second reason is to please the typical American’s palate, which tends to prefer saltier foods.

But the most interesting tidbit of all? Despite Americans concerns over high-sodium soups, food companies had significant trouble getting low-sodium soups off the shelves. An industry secret is that most larger companies have reduced their sodium content over the years without notifying consumers, says Stoler. When canned soups were labeled as low or no sodium, they didnt sell well because consumers assumed the taste would be compromised.

Nowadays, there are tons of low-sodium soups on the market, many of them legitimately delicious. But if youre worried that a low-sodium soup will have less flavor, remember that you can always add your own ingredients to prepare it more to your liking. The truth is, if someone wants more salt, they can always add it. If a soup is too salty, add more water. It’s really that simple, says Stoler.

Here are 14 healthy canned soups to look for the next time youre grocery shopping.

Also Check: Lipton Onion Soup Mix Nutrition Information

Health Valley Organic No Salt Added Chicken Noodle

For an even lower sodium chicken noodle soup, opt for this version from Health Valley with only 135 mg of sodium per cup thats only 270 mg in the whole can unheard of in the world of soup! Now thats an amount that can fit into any heart healthy day. Plus, with 10 grams of protein per can, it will keep you feeling satisfied, too.

Health Valley Organic No Salt Added Minestrone

Health Valley offers a handful of soups that contain around 100 to 170 mg of sodium per can . With only around 200 calories for the whole can, its a low-calorie food to boot, making this soup a great choice for those who are watching their blood pressure and their waistlines. In addition to the minestrone, look for the tomato, vegetable, chicken and rice, and mushroom barley varieties.

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Parks And Nash Tuscan Vegetable Bone Broth Soup

Sodium content: 390 mg per 1-cup serving

This bone broth-based soup provides under 400 mg of sodium per serving, thanks to the chef-created recipe that uses real vegetables for flavor. Although not canned, it is a shelf-stable, convenient, and rich solution when you need a quick cup of filling soup in the middle of a busy day. Simply add water to the soup powder and heat in the microwave for two minutes to enjoy a rich soup that provides 20 grams of protein and 4 grams of fiber to help keep you fueled and satisfied throughout the day.

Sodium content: 170 mg per 1-cup serving

Another non-canned option that is delivered right to your door, this soup is under 200 mg of sodium per serving and is ready to serve after heating. It is loaded with real pumpkin and butternut squash, two vegetables that help support heart health. In one study published in Scientific Reports, eating one additional yellow-orange vegetable resulted in a 23 percent heart disease risk in a certain population.

Small Steps To Become A Meal Prepping Pro

LOW SODIUM CHICKEN NOODLE SOUP RECIPE

Do you want to meal prep more but dont know where to start? If you are new to meal prepping, dont expect to become a pro in your first week. The key is to start small! Here are a few tips to help you get started

  • Ask yourself, how much time do I realistically have to meal prep?
  • What day/time of day is most convenient to set time aside for this task?
  • Begin with one or two simple recipes that you are comfortable with.
  • Meal prep can be about snacks too! Make these delicious Iron Bites, one of our favorite snacks, and pat yourself on the back for a job well done.
  • If life gets hectic and a few weeks go by that dont include meal prep, thats ok! Start small again and youll be back in the swing of things again soon.
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    How To Choose A Healthy Canned Soup

    Soups are a wonderful way to get more plant-based foods into your body, like grains and vegetables, says Stoler. Even better, the proteins can be animal- or plant-based, meaning anyone can get in on the quickest, easiest dinner of all time, no matter their dietary preferences.

    Stolers rules of thumb for choosing a healthy canned soup are pretty simple. First and foremost, take a look at whats actually in the soup before obsessing over the nutrition facts. My general guidelines include flavor, taste and ingredients, she says. And thats good advicewhy buy a healthier soup youre not going to genuinely enjoy? She also says broth-based soups are just about always a better choice than cream-based ones.

    If youre intent on checking out the nutrition label, follow her lead: I like to look at the calories per serving and if theres any fiber in each serving. But before you keep yourself from your favorite creamy clam chowder, ask yourself: How am I going to eat this? One should consider if the soup is meant to be a stand-alone meal or part of a meal. This way calories and macronutrients can be factored into the meal or days calorie budget, says Stoler.

    Why Should You Buy Low

    If you have ever eaten a salty dinner and woken up with bloated “sausage fingers”, you already know the effects that eating too much sodium can immediately have on your body. Aside from unpleasant bloat, eating too much sodium puts you at risk for developing serious medical conditions, like high blood pressure, heart disease, and stroke, according to the Center for Disease Control and Prevention.

    Guidelines from the 20152020 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams of sodium per day as part of a healthy eating pattern. However, the majority of adults in the US eat more sodium than they shouldan average of more than 3,400 mg each daywith more than 70 percent coming from processed food and restaurant meals according to the report.

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    What Are The Benefits Of Eating Canned Soups

    The most obvious answer to why it’s worth keeping canned soup in your pantry? Cost and convenience.

    If having a few cans of Progresso soup at home makes it easier for you to avoid hitting the nearest fast food drive-thru, it’s certainly not the worst choice you could make for a weight-loss dinner. “I love homemade soups, but I realize that it isn’t entirely reasonable for everyone to have that option all the time,” says Cynthia Thurlow, a nurse practitioner specializing in nutrition.

    Thurlow says canned soup can be a nice and easy way to have a meal available in just a few minutes, but you have to be careful about the ingredients. As long as you pick the best soups that are low in sodium, have the right balance of protein, fiber, and calories, and contain whole food ingredients, this pantry staple can be a good addition to a healthy diet.

    Is Brown Rice High In Sodium

    Amy

    The refined grain is also polished to appear more palatable. Both white and brown rice are high in carbohydrates. Brown rice is a whole grain.Brown rice vs. white rice. Nutrient proximates Brown rice White rice sodium 3 mg 1 mg fatty acids, total saturated 0.17 g 0.04 g fatty acids, total trans 0 g 0 g cholesterol 0 mg 0 mg.

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    Vegetable Classics French Onion

    With mainly beef broth, water, and onions, this isn’t the most nutritionally-dense option in the Progresso lineup. That being said, it’s also super low in calories, fat, and carbs. Plus, onions are a surprisingly beneficial food: they contain vitamin C, fiber, folic acid, and iron, as well as plant-based antioxidants.

    Choose Between Cans And Microwavable Cups

    Store-bought low-sodium soups can come in aluminum cans or microwavable cups. Most canned soups have more than one serving and might be a good option if you want to share with someone else. However, cans are not microwavable, so you’ll have to pour the contents out before warming them up in the microwave.

    On the other hand, microwavable cups are meant for a single serving only and are a convenient choice to pack for lunch at school or the office. They are super easy to prepare as well! Simply pop the cup in the microwave and wait for a bit.

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    Low Sodium Chicken With Noodles Soup

    This product has been discontinued.

    490mg10%
    *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    IngredientsChicken Stock, Chicken Meat, Carrots, Enriched Egg Noodles , Celery, Modified Food Starch, Contains Less Than 2% Of: Chicken Fat, Sauterne Wine, Red Peppers, Yeast Extract, Sugar, Dehydrated Onions, Potassium Chloride, Dehydrated Garlic, Flavoring, Spice, Sodium Phosphate, Beta Carotene For Color.

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