Eating Well With Kim: Sodium in Soup

By: Kim Beavers Email
By: Kim Beavers Email

Sodium is definitely in soup, with some soups coming in at 800mg per serving (remember a serving is ONE cup). If you eat two cups, then you are eating twice the amount of sodium on the label.

Sodium has been a nutrition/dietary villain for a couple years now, and we all know we need to decrease salt/sodium in our diets. It is everywhere, and to be honest, sometimes it is needed in foods; it is a seasoning, after all, and it does make foods taste better. It is the excess and ubiquitous nature of sodium in today’s processed food that make is such a concern. In addition to the fact that many of us eat too much processed and restaurant food while not enough fruit and vegetable (low-sodium foods) contributes to higher than healthy sodium intake.

OK, now back to the soup aisle. The issues in the stores are really about label reading and choices. If you are someone who relies on soup (canned soup) frequently, then you really do need to choose soups with no more than 410mg or less per serving. Many soups will fall into this category.

Here are two examples:

  • Amy’s Light in Sodium
  • Campbell’s Chunky Healthy Request

Part of the sodium problem is that our taste buds are so used to salt that we rely on that as the main seasoning for our foods. We can retrain our taste buds to prefer less salt over time. There are several seasoning options that assist with adding flavor (specifically to soups) without adding extra salt.

Here are a couple examples:

  • Lemon or lime juice or ginger to chicken soup
  • Parmesan, parsley or basil to vegetable soup
  • Roasted red peppers and black pepper + spinach to bean or lentil soup

Keep in mind, these flavor-enhancer suggestions are also great to use with homemade soups.

Click here for Eating Well With Kim recipes (just type in the word soup for a list of soup recipes).

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