If you’re watching your sodium, you know that canned soups can easily send you over your daily limit — at times almost hitting the daily recommended amount in a single can! But there are plenty of off-the-shelf options that are lower in salt if you know where and how to look. We’ve rounded up more than two dozen canned soups, broths, and stocks that will keep the sodium in check.
Low-Sodium Canned Soups
Campbell’s Chunky Healthy Request Chicken Noodle
At 410 mg of sodium per cup (that’s 820mg per can or 36 percent of what’s recommended for the day), this chicken noodle soup is at the higher end of a healthy range for sodium, but it is much lower in sodium than traditional canned chicken noodle soups. For example, the Campbell’s Classic version of this chicken noodle soup contains 1580 mg (69 percent) per can. So, while it’s definitely a sodium savings, you’ll still want to watch the sodium for the rest of the day.
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 — that’s only 270 mg (12 percent of the daily limit) in the whole can — unheard of in the world of soup! Now that’s an amount that can fit into any heart healthy day. Plus, with 10 grams (g) of protein per can, it will keep you feeling satisfied, too.
Amy’s Organic Light in Sodium Lentil Vegetable
With only 340 milligrams (mg) of sodium per cup (keep in mind that there are usually 2 cups per can), Amy’s Organic Light in Sodium Lentil Vegetable soup is lower in sodium than most other canned soups. Plus, it’s made with nutritious organic vegetables and seasonings and is a good source of protein. Lentilsare a type of legume and are an excellent source of fiber as well. Together with the other vegetables, they contribute 16 g of fiber per can of soup — that’s 64 percent of the daily recommended amount.
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 (yes, the whole can!). With only around 200 calories for the whole can, it’s 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.
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 you’re counting.
Zero- and Lower-Sodium Bouillon and Broth Bases
Herb Ox Sodium-Free Bouillon
It doesn’t get lower than 0 mg of sodium! The flavor of broth without any of the sodium in this bouillon is a home run for anyone on a low-sodium diet. While this can be a great low-sodium option, keep in mind that it doesn't contain the most natural ingredients. So, if whole foods are more your style, you may want to look for another broth option.
Orrington Farms Low Sodium Broth Base and Seasoning
Available in both chicken and beef varieties, this broth base contains a mere 140 mg of sodium per cup. Starting this low in sodium helps keep the whole soup as low in sodium as you'd like. Plus it's made with natural ingredients and contains no MSG.
Low-Salt Stocks and Broths
Low-Sodium Broths
Making homemade soup is a quick and easy way to add nutrient-rich items like vegetables and whole grains to your diet. But if you don’t have enough time to make the broth from scratch, starting with a canned or boxed low-sodium broth or stock is key to keeping things healthy. For a good, low-sodium broth, look for:
- Swanson unsalted beef broth (75 mg per cup) or unsalted chicken broth (45 mg)
- Pacific Natural Foods low-sodium chicken broth (70 mg), low-sodium vegetable broth (135 mg), low-sodium beef broth (140 mg), and chicken or turkey bone broth (95 mg)
- Trader Joe’s organic free-range low-sodium chicken broth (70 mg)
- Imagine free-range low-sodium chicken broth (115 mg)
- 365 organic low-sodium chicken broth (140 mg)
Low-Sodium Stocks
What’s the difference between a stock and a broth anyway? A stock is made by boiling mostly bones while a broth is made by simmering meat. A stock tends to have a richer and fuller flavor as a result of the collagen released by the simmering bones. Stocks can make a delicious base for a homemade soup. Look for these low-sodium options:
- Swanson unsalted beef stock (150 mg) and unsalted chicken stock (130 mg)
- Pacific Natural Foods simply stock unsalted chicken (100 mg), simply stock unsalted vegetable stock (65 mg), unsalted chicken stock (70 mg), unsalted chicken and turkey bone stocks (125 mg)
- College Inn unsalted chicken stock (50 mg) and unsalted beef stock (105 mg)
