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, its 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, its 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.
Zero Nutritional Difference Between Campbells Healthytomato Soups And Regular Just Higher Price
3.5.1010:51 AM EDT By Ben Popken
A new ABC7 investigation shows Campbells Healthy Request and Low Sodium tomato soups contain the same nutrients and exact same amount of sodium as regular tomato soups, but they cost more. Eek! Waiter! Theres a scam in my soup!
FINDINGS:* Both the LOW SODIUM and normal tomato soups contain the same amount of sodium, 480mg.* The HEALTHY and regular tomato soups are nutritionally exactly the same* Except HEALTHY contains 1.5 grams of fat while regular has 0 grams of fat.* Normal soup costs $.99
* Healthy varieties cost more is because the recipes are different* And theyre made in smaller batches.* Fat was added for flavor* And to help the body absorb nutrients* Healthy claim falls within American Heart Association guidelines* 25% less sodium claim is as compared to the average all varieties of condensed soup, not just tomato.
CONSUMERISTS TAKE:* Classic example of two-tiered pricing, and deceptive marketing* It seems we live in a culture where everything is perceived as unhealthy until a marketing message tells us otherwise* Always read the fine print, even on your freakin cans of plain tomato soup
How We Chose Healthy Canned Soups
Manufacturers have come out with countless waistline-friendly options that can warm you up without filling you out. Because many labels are more than misleading, weve done the dirty work and combed through the dozens of picks on your supermarket shelves to find Eat This-approved soups.
Each of the healthiest canned soups is:
- less than 200 calories
- less than 870 mg sodium
Weve listed many of the popular flavors, as well as ranked the building blocks that youd use to whip up your own favorite recipe at home. Dont have a killer go-to soup recipe yet? Make it one of these best-ever fat-burning soupsand take it easy with the salt shaker.
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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.
Healthiest Lentil Soup: Pacific Organic Vegetable Lentil & Roasted Red Pepper Soup Reduced Sodium
Some of your best weapons against fighting fat are foods high in protein and fiber, and lentil soup has significant amounts of both. While Progresso packs a third of your days worth of sodium in just a cup , Pacific is packed with protein in their hearty, clean soup, which is why they earn the title of best soup in this category.
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Bar Harbor Clam Chowder
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!
Healthiest Chicken Broth: Imagine Foods Organic Free
When shopping for the best chicken broth, look for low-sodium options so you can adjust the seasoning yourself. Otherwise, youll be stuck with an option like College Inn that soars to almost 1,000 milligrams per cup. We also like organic stocks, which use chickens not raised with antibiotics or hormones. Otherwise, look for a short list of ingredients without any MSG, hydrolyzed protein, or yeast extract. College Inn contains two out of the three of these along with a type of trans fat, mono and diglycerides, as well as added sugar , vegetable juice concentrates , and xanthan gum.
If you cant find Imagine, make your soup with Swansons Organic Low-Sodium Chicken broth. Its a taste-tester favorite, but it was just a little too high in sodium for it to take our first spot. Speaking of making your own soup, whip up a bowl of one of these high-protein soups for abs!
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Recommended Reading: Green Bean Casserole Recipe With Cream Of Mushroom Soup
How To Make Low Sodium Tomato Soup
- 1In a medium saucepan melt margarine, and add garlic and herbs
- 2sautee over medium heat for 1 minute
- 3slowly stir in flour, to make a rue
- 4slowly add tomato juice , stirring constantly, boiling until it thickens
- 5stir in milk and heat thru, adding pepper to your own taste
- 6Calories : 400Sodium: 475this is my calculations using a regular soft margarine. I have calculated as best as I could with the nutrition facts on packaging
- Last Step: Don’t forget to share! Make all your friends drool by posting a picture of your finished recipe on your favorite social network. And don’t forget to tag Just A Pinch and include #justapinchrecipes so we can see it too!
- Printable Recipe Card
It Is Important To Use A Non
As a wholly tomato-based soup, it is especially important to use a non-reactive pot.
Among the non-reactive pots that will work are stainless steel, enamel-coated cast iron, ceramic and glass. I used my Lodge 6 Qt enamel-coated dutch oven pot.
Reactive pots to avoid are un-coated cast iron, aluminum and copper which are all made of metals that can react with tomatoes and can leach a sharp metallic taste into the soup.
Health Valley Chicken And Rice Soup No Added Salt
Sodium content: 85 mg per 1-cup serving
Nothing hits the spot like a warm bowl of chicken and rice soup when feeling under the weather. Unfortunately, many canned options can provide more than half of the recommended sodium intake for the day! Health Valley Chicken and Rice Soup No Added Salt provides only 85 milligrams of sodium per serving and is certified by the American Heart Association.
Choosing a protein source like chicken is recommended by experts when taking care of your heart health. This chicken and rice soup makes it easy to comply with expert recommendations in a convenient and nourishing way.
Sodium content: 290 mg per cup serving
Using nutritional yeast instead of salt for flavor results in a delicious soup that is under 300 mg sodium per serving. This soup is frozen instead of canned, so the veggies taste fresh and are not as mushy as canned tends to be.
When it comes to vegetables, leeks are a dietitians favorite when it comes to heart health due to the potential for reducing the risk of developing heart disease or experiencing stroke. While this soup already contains a good amount of real leeks, feel free to add more yourself!
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Sodium Levels In Tomato Soup
The famous name brand soup is 960mg of sodium per cup. This is more than half the recommended sodium levels per day for most people that need to control their sodium intake. Just by itself, it is more than three times as much of my own personal sodium goal of 250mg per meal.
My low-sodium tomato soup recipe contains a little less than 60mg of sodium per cup! I can now eat a realistic two cups of soup and Ill still be way under my limit. And that allows me to add any extra little sides to enjoy with my soup.
By using unsalted canned tomatoes and unsalted chicken broth we can really knock down the sodium levels. I always use unsalted chicken broth as it is only 40mg of sodium per cup as compared to unsalted chicken stock which is 130mg sodium per cup. Both of which are still much lower than regular chicken stock or broth otherwise.
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How To Serve Tomato Soup
Grilled Cheese? Unfortunately, the ubiquitous grilled cheese sandwich probably shouldnt make the list due to the high sodium content of all the cheese. But, feel free to make any other low sodium sandwich that you can think of.
Fresh basil and or chives Sprinkle the top with thinly sliced fresh basil or chives.
Croutons Add some of my Low Sodium Croutons over the soup to add a little crunch.
Steamed broccoli and/or cauliflower I like submerging them in the soup bowl and eating them covered in the soup. Delicious and good for you!
Baked Potato A filling classic side that works well with the flavors of tomato soup.
Parmesan Be sure to use shredded parmesan that usually comes in a little plastic tub with a snap lid. It has about 40mg of sodium per tablespoon.
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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!
Healthiest Tomato Bisque: Wolfgang Puck Organic Tomato Basil Bisque
Often a staple pairing with gooey grilled cheese, tomato bisque is certainly a soup of comfort and tradition. Dont be fooled by Campbells new Slow Kettle Style offering, which serves up as much sugar as what youd find in 130 Teddy Graham cookies. Wolfgang Pucks organic offering contains home-pantry-style ingredients and nutritionals that wont derail your diet. The same cant be said for these worst pasta sauces.
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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!
Best Bouillon Cube: Better Than Bouillon Reduced Sodium Chicken Base
If youve ever examined a bouillon cubes ingredient list before, youve most likely noticed that salt is often the first ingredient. That really shows in Knorrs version, as just a half a cube racks up over half a days worth of the stuff, leaving you more than parched for a glass of detox water. Not to mention, its loaded with five versions of MSG, potentially trans-fat-laden hydrogenated palm oil, caramel color, artificial colors Yellow 5 and 6, as well as TBHQa corrosion inhibitor also used in biodiesel. Instead, grab a broth concentrate like that from Better Than Bouillon . This stock is super-reduced until its just a paste-like product thats packed with flavor. Our pick is made up of real chicken meat with natural juices, spices, only one source of MSG, and colored with turmeric instead of coal-derived artificial colors.
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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.
Pacific Foods Organic Roasted Red Pepper & Tomato Soup Light In Sodium
Sodium content: 330 mg per 1-cup serving
Pacific foods soups are all organic, with as many ingredients being sourced as locally as possible. Their organic roasted red pepper and tomato soup light in sodium provides 330 milligrams of sodium per serving and is naturally packed with an antioxidant called lycopene. This antioxidant naturally occurs in tomatoes and has been found to support heart health.
Also Check: Health Valley Organic Lentil Soup
Did You Make This Recipe
Tag on Instagram and hashtag it #healthyhelper
I am in NO WAY exaggerating when I say this is the BEST tomato soup Ive ever had. Its sweet, creamy, and has the perfect texture. Its also SO easy to make with only 5 ingredients. Plus, youre getting a hefty dose of plant-based protein from the use of tofu to thicken it and make it creamy.
Campbells Mmm Mmm Salt
We couldnt resist sharing this new meme Campbells Mmm mmm salt thats been going around social media, created by George Takei of Star Trek fame.
George nailed it! Most Campbells soups are in fact full of mmm mmm salt, which make them mmm mmm good for increasing our risk of getting sick and dying prematurely.
An overwhelming body of research has found that a high-salt diet leads to high blood pressure, which leads to kidney failure, strokes, heart attacks, dementia, and other maiming, life-threatening woes.
According to the U.S. Centers for Disease Control and Prevention, the average American consumes about 3,500 milligrams of sodium every day, more than twice the upper limit of 1,500 milligrams recommended by leading health groups like the American Heart Association and Centers for Disease Control.
Thats right, were supposed to be consuming no more than 1,500 milligrams of sodium a day. But guess how much sodium is in one typical can of Campbells soup? About 1,400 to 1,800 milligrams.
So with just one can of Campbells soup, were often using up our total daily allotment for sodium. Mmm mmm good? Not even close if we want good arteries, good blood pressure, and good health.
Even Campbells Healthy Request soups are packed with sodium. Most cans tally up more than 800 milligrams of sodium. Thats more than half the amount of sodium we should be eating for the entire day. If our request is stiff arteries, these soups will do the job.
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