Soup is a comforting and popular meal choice, often perceived as a healthy option. Many people turn to soups for warmth, nutrition, and convenience, especially during colder months or when feeling under the weather. Pre-made and canned soups are readily available in grocery stores, offering a quick and easy meal solution.
Despite their reputation as a nutritious food, some soups can be surprisingly high in sodium content. This article explores nine soups that may seem healthy at first glance but contain excessive amounts of salt. Understanding the sodium levels in these soups can help consumers make more informed choices about their diet and overall health.
1) Campbell’s Chicken Noodle Soup
Campbell’s Chicken Noodle Soup is a beloved comfort food for many, but its nutritional profile may not be as comforting. This classic canned soup contains a surprisingly high amount of sodium.
A single serving of Campbell’s Chicken Noodle Soup contains approximately 890 mg of sodium. This represents nearly 39% of the daily recommended sodium intake for most adults.
The soup is relatively low in calories, with about 110 calories per serving. It also contains 3 grams of fat and 7 grams of protein.
While Campbell’s offers a “Healthy Request” version of their Chicken Noodle Soup with reduced sodium, the original recipe remains a high-sodium option. Consumers should be aware of this when including it in their diets.
Regular consumption of high-sodium foods like this soup may contribute to health issues such as high blood pressure. It’s important for individuals to consider their overall sodium intake when enjoying this popular soup.
2) Amy’s Organic Chunky Tomato Bisque
Amy’s Organic Chunky Tomato Bisque is often perceived as a healthy soup option. It contains organic ingredients and boasts a flavorful tomato base with cream.
Despite its wholesome appearance, this soup packs a significant amount of sodium. The regular version contains 1,140 mg of sodium per can, which is nearly half the recommended daily intake for healthy adults.
Amy’s does offer a “Light in Sodium” version of this bisque. This variant contains 50% less sodium than the regular version, with 440 mg per can.
While the reduced-sodium option is an improvement, it still contributes a substantial amount of salt to one’s diet. For individuals watching their sodium intake, even the lighter version may be concerning.
The soup’s other ingredients include organic cream, cane sugar, and onions. These components contribute to its rich flavor and creamy texture, but also add to its calorie content.
Consumers should be aware that while organic and made with quality ingredients, Amy’s Organic Chunky Tomato Bisque is not necessarily a low-sodium choice. Those monitoring their salt intake may need to consider portion sizes or explore other options.
3) Progresso Traditional New England Clam Chowder
Progresso’s Traditional New England Clam Chowder is a popular canned soup option that many consumers turn to for a quick meal. This creamy soup features chunks of potatoes and clams, aiming to replicate the classic flavors of the East Coast favorite.
While it may seem like a healthier choice compared to some other canned soups, this chowder packs a significant amount of sodium. A single serving can contain a substantial portion of the recommended daily sodium intake.
The ingredient list includes clam broth, dried potatoes, clams, and soybean oil. It also contains modified food starch and various additives to enhance flavor and texture.
Despite its appealing taste, the high sodium content makes it a concern for those watching their salt intake. Regular consumption may contribute to health issues related to excessive sodium consumption.
Consumers should be aware that while this soup offers convenience and a familiar taste, it may not be the best choice for those seeking a truly healthy meal option. Moderation is key when enjoying this popular Progresso soup.
4) Pacific Foods Organic Roasted Red Pepper & Tomato Soup
Pacific Foods Organic Roasted Red Pepper & Tomato Soup is marketed as a healthy option. The product contains organic ingredients, including vine-ripened tomatoes and slow-roasted red peppers harvested at peak flavor.
This creamy soup also incorporates organic milk and a blend of spices to enhance its taste. It comes in a resealable 32-ounce carton, making it convenient for multiple servings.
While the soup may seem nutritious due to its organic ingredients, consumers should be aware of its sodium content. The company offers a “Light in Sodium” version, suggesting that the regular variety may contain higher levels of salt.
Those watching their sodium intake should carefully check the nutrition label before consuming this soup. Despite its appealing flavor profile and organic ingredients, it may not be the best choice for individuals on a low-sodium diet.
5) Lipton Chicken Noodle Soup Mix
Lipton Chicken Noodle Soup Mix is a popular instant soup option that many people consider a comforting and convenient meal. However, this seemingly innocent product contains a significant amount of sodium.
A single serving of Lipton Chicken Noodle Soup Mix typically contains around 810 mg of sodium. This represents approximately 35% of the recommended daily sodium intake for adults.
The high sodium content in this soup mix comes from various ingredients, including salt, monosodium glutamate, and chicken powder. These additives enhance flavor but contribute to the overall sodium load.
While the soup mix does provide some nutrients, such as small amounts of iron and B vitamins from enriched flour, its nutritional benefits are overshadowed by the excessive sodium content.
Consumers should be aware that regularly consuming high-sodium foods like Lipton Chicken Noodle Soup Mix can contribute to health issues such as high blood pressure and increased risk of heart disease.
For those seeking healthier alternatives, homemade chicken noodle soup or lower-sodium commercial options may be more suitable choices.
6) Progresso Reduced Sodium Creamy Parmesan Basil Soup
Progresso’s Reduced Sodium Creamy Parmesan Basil Soup may appear to be a healthier choice due to its “reduced sodium” label. Despite this marketing, the soup still contains a significant amount of salt.
While exact sodium content can vary, reduced sodium options typically aim for a 25% reduction compared to their regular counterparts. This means the soup likely still has more sodium than many health-conscious consumers might expect.
The creamy base and parmesan cheese in this soup contribute additional sodium beyond what’s added for flavoring. These ingredients, while tasty, can quickly increase the overall salt content.
Consumers should carefully read nutrition labels when selecting soups. Even reduced sodium options may not align with dietary guidelines for those monitoring their salt intake.
It’s worth noting that Progresso offers a range of reduced sodium soups. Some may have lower sodium levels than others, so comparing different varieties can be helpful for those seeking lower-salt options.
7) Wolfgang Puck Organic Tomato Basil Bisque
Wolfgang Puck’s Organic Tomato Basil Bisque is a popular soup choice that appears healthy at first glance. It contains organic ingredients like tomatoes, cream, and basil, which may appeal to health-conscious consumers.
Despite its organic status, this bisque has a significant amount of sodium. A single cup serving contains 590 mg of sodium, which is 25% of the recommended daily value.
The soup also includes organic cane sugar in its ingredient list. While organic, added sugars can contribute to increased calorie intake without providing essential nutrients.
The creamy texture comes from organic cream, which adds saturated fat to the soup. Each cup contains 4 grams of saturated fat, accounting for 20% of the daily recommended value.
For those watching their sodium intake, this bisque may not be the best choice. Its sodium content is relatively high compared to some other soup options on the market.
8) Healthy Choice Chicken with Rice Soup
Healthy Choice Chicken with Rice Soup is a popular option for those seeking a quick and convenient meal. This microwavable soup contains white-meat chicken, rice, and vegetables in a savory broth.
While marketed as a nutritious choice, this soup may not be as healthy as it appears. The sodium content is a significant concern, as many canned and packaged soups tend to be high in salt.
A single serving of this soup contains around 480 mg of sodium. This amount represents approximately 20% of the recommended daily intake for adults. Consuming high-sodium foods regularly can contribute to increased blood pressure and other health issues.
The soup does offer some nutritional benefits. It provides a good source of protein from the chicken and contains a variety of vegetables. The calorie content is relatively low at about 110 calories per serving.
Those watching their sodium intake should be cautious when considering this soup as a meal option. Reading nutrition labels and comparing different brands can help identify lower-sodium alternatives.
9) Stagg Classic Chili
Stagg Classic Chili with Beans is a popular canned chili option. While it offers a robust flavor profile, it contains a significant amount of sodium.
Each serving of Stagg Classic Chili provides 400 mg of sodium. This is lower than some other canned chili brands, but still represents a substantial portion of the recommended daily sodium intake.
The chili is made from a blend of tomatoes, beef, kidney beans, and pink beans. It’s slow-simmered to enhance the flavors of its ingredients.
Despite its sodium content, Stagg Classic Chili remains a convenient pantry staple. It comes in an easy-to-open can and is ready to heat and serve.
For those watching their salt intake, it’s important to note that while Stagg Classic Chili may seem like a hearty, nutritious meal, its sodium levels make it less ideal for regular consumption.
Understanding Sodium in Soups
Sodium plays a crucial role in soups, affecting both flavor and health. Many popular soups contain surprisingly high levels of sodium, often hidden in various ingredients beyond just added salt.
How Sodium Affects Health
Sodium is essential for proper bodily functions, regulating fluid balance and supporting nerve and muscle function. The recommended daily intake is 2,300 mg for most adults. Excessive sodium consumption can lead to high blood pressure, increasing the risk of heart disease and stroke.
Some individuals are more sensitive to sodium’s effects, including older adults, people with hypertension, and those with kidney issues. For these groups, limiting sodium intake is particularly important.
Consuming high-sodium soups regularly may contribute to exceeding daily sodium recommendations. This can strain the cardiovascular system over time, potentially leading to long-term health problems.
Identifying Hidden Sodium Sources
Soups often contain hidden sodium sources beyond table salt. Canned broths and stocks are major contributors, with some varieties containing over 800 mg of sodium per cup. Bouillon cubes and powdered soup bases are also sodium-dense.
Processed ingredients like cured meats, cheese, and certain vegetables (e.g., canned tomatoes) add significant sodium. Even seemingly healthy additions like seaweed can be high in sodium.
Reading labels is crucial. Look for terms like monosodium glutamate (MSG), sodium bicarbonate, and sodium nitrate. Opt for low-sodium or no-salt-added versions when possible. Homemade soups allow better control over sodium content.
Alternatives to High-Sodium Soups
Reducing sodium intake while still enjoying flavorful soups is achievable through smart ingredient choices and cooking techniques. Homemade soups offer greater control over sodium content compared to canned varieties.
Low-Sodium Ingredients
Fresh vegetables form the foundation of low-sodium soups. Carrots, celery, onions, and garlic provide natural flavors without added salt. Herbs like basil, thyme, and rosemary enhance taste profiles.
Low-sodium broths or homemade stocks serve as healthier soup bases. Unsalted tomato products can replace high-sodium canned versions. Beans and lentils add protein and fiber without excess sodium.
Citrus juices or vinegars brighten flavors in place of salt. Mushrooms contribute umami taste. Whole grains like barley or quinoa add texture and nutrients to soups.
Homemade Soup Tips
Making soup from scratch allows precise control over sodium levels. Starting with a mirepoix of sautéed onions, carrots, and celery builds a flavorful base.
Roasting vegetables before adding them to soup intensifies their natural sweetness. Using dried mushrooms in broths creates depth without salt. Puréeing a portion of the soup can create a creamy texture without cream.
Slow cooking allows flavors to develop fully. Adding fresh herbs at the end of cooking preserves their aromas. Letting soups rest overnight often improves their taste.
Experimenting with spices like cumin, coriander, or smoked paprika can add complexity to low-sodium soups. Finishing with a squeeze of lemon juice brightens flavors.