A healthy soup should contain 360–600 milligrams of sodium per serving. However, many canned soups significantly exceed this amount, often containing 800 milligrams or more per cup, and even up to 1800mg per can. Therefore, choosing homemade or low-sodium options is crucial for managing sodium intake.
Understanding Sodium in Soup
The sodium content in soup varies dramatically depending on several factors:
- Type of Soup: Broth-based vegetable soups generally have lower sodium levels than cream-based or those heavily reliant on processed ingredients.
- Preparation Method: Homemade soups allow for precise control over sodium content, while canned or pre-packaged soups often contain high levels of added salt for preservation and flavor enhancement. Cheap ingredients often require more salt to improve palatability.
- Serving Size: Always check the nutrition label and be mindful of the serving size. A single can of soup might contain multiple servings, dramatically increasing your sodium intake if consumed entirely.
Canned vs. Homemade Soup
The significant difference in sodium content between canned and homemade soups is noteworthy. While the healthiest soups aim for 360–600 mg of sodium per serving, a single cup of canned soup can easily exceed this, potentially providing a significant portion of your daily recommended sodium limit in just one bowl.
Tips for Lower Sodium Soup Consumption
- Choose low-sodium or no-salt-added options: Look for labels clearly indicating reduced or low sodium content.
- Make your own soup: This provides complete control over ingredients and sodium levels.
- Read nutrition labels carefully: Pay close attention to serving sizes and sodium content per serving.
- Rinse canned beans or vegetables: This can help reduce sodium levels.
- Use herbs and spices: Enhance flavor without relying on salt.
Examples of Sodium Content in Soups
- Healthiest Soups: 360-600 mg sodium per serving.
- Canned Soups: 800 mg or more per cup; some brands average 410mg per can, but this varies widely and some contain over 1800mg per can.
