Low-Sodium Soups for a Healthy Lifestyle

February 6, 2013

Ten 100% natural and healthy soup recipes

Split Pea and Ham SoupCreamy Fresh Tomato Basil SoupBaked Potato SoupLeftover Turkey Vegetable SoupYellow Tomato SoupCurried Lentil SoupCanton Corn SoupSouthwestern SoupItalian Wedding SoupSpicy Thai Soup
365 mg sodium
248 calories

This wonderfully flavorful soup is brought to life by cooking with a ham bone and barbeque sauce for a sweet note. Fresh ingredients such as carrots, green peas, and celery help keep this soup at only 365 mg of sodium and 9 mg of cholesterol. It’s perfect served with crushed pita chips.
Recipe: Split Pea and Ham Soup
25 mg sodium
228 calories

With ingredients like heavy cream and brown sugar, it’s no wonder people avoid tomato soup when watching their waistlines. This healthy version allows tomatoes to star and keeps all the flavor that makes tomato soup so comforting—and much better for you than the canned alternatives.
Recipe: Creamy Fresh Tomato Basil Soup
450 mg sodium
230 calories

Typically thick creamy potato soup and low calorie does not go together, but this hearty baked potato soup recipe comes in as low calorie and low sodium. Prepared with bacon, onions, and russet potatoes, this is one soup that you don’t have to feel guilty about.
Recipe: Baked Potato Soup for the Slow Cooker
140 mg sodium
80 calories

This soup is a great way to clean out your fridge and use up vegetables and that leftover turkey, or chicken, carcass. This recipe calls for parsnips, carrots, and rutabagas, but it would be just as good with whatever vegetables you have in your fridge. This soup is all-natural and comes in at 0 mg of cholesterol. Make sure there is not too much skin on the carcass or it can make the soup oily.
Recipe: Leftover Turkey Vegetable Soup
35 mg sodium
240 calories

It’s not often that you see yellow tomato soup, but this one calls for sweet yellow, red, and black cherry tomatoes that paint a beautiful and delicious picture for your plate. Our recipe uses cilantro, but if you’re not a fan of cilantro basil works just as well and just as good for you. This low sodium soup is perfect for serving at your next dinner party.
Recipe: Yellow Tomato Soup with Avocados and Cilantro Oil
280 mg sodium
107 calories

Lentils are notoriously heart-healthy choice—rich in fiber and protein, they are known to help control cholesterol levels. In this flavorful, hearty soup, lentils star alongside couscous to help you control your waistline and support your health. Go ahead and on a trip with just one bite of this soup. And you don’t have to feel guilty about it.
Recipe: Curried Lentil Soup
335 mg sodium
215 calories

Is there anything more comforting than a rich bowl of corn chowder? We don’t think so, but as a soup that’s rich with cream and dairy it usually isn’t so good for our waistlines. This recipe takes knocks down all those thoughts and supplies only 215 calories and 335 mg of sodium to keep you warm.
Recipes: Canton Corn Soup
252 mg sodium
180 calories

Everybody loves southwestern food—the colors and the punch of flavor are always a crowd pleaser and easily pair with healthy fats like avocados. This southwestern soup is no exception, except for the fact that it is low fat, low sodium, and low calorie. Don’t worry there’s nothing low about the flavor.
Recipe: Southwestern Soup
433 mg sodium
153 calories

This classic soup is a tried and true favorite. With mini-meatballs, orzo, and spinach this soup explodes with flavor without exploding your waistline. A healthy soup that keeps you feeling full without sacrificing flavor.
Recipe: Italian Wedding Soup
152 mg sodium
59 calories

Asian food is known for having strong flavors—and high sodium levels. This deliciously spicy soup is the wonderful exception. With only 152 mg of sodium and 59 calories there’s nothing not to like. Add in the bok choy and broccoli rich in vitamin C and folic acid, and you’ll be looking for an excuse to make this soup right away.
Recipe: Spicy Thai Soup
365 mg sodium

248 calories



This wonderfully flavorful soup is brought to life by cooking with a ham bone and barbeque sauce for a sweet note. Fresh ingredients such as carrots, green peas, and celery help keep this soup at only 365 mg of sodium and 9 mg of cholesterol.  It’s perfect served with crushed pita chips. 

Recipe:  Split Pea and Ham Soup25 mg sodium

228 calories


With ingredients like heavy cream and brown sugar, it’s no wonder people avoid tomato soup when watching their waistlines.  This healthy version allows tomatoes to star and keeps all the flavor that makes tomato soup so comforting—and much better for you than the canned alternatives. 

Recipe:   Creamy Fresh Tomato Basil Soup450 mg sodium

230 calories



Typically thick creamy potato soup and low calorie does not go together, but this hearty baked potato soup recipe comes in as low calorie and low sodium.  Prepared with bacon, onions, and russet potatoes, this is one soup that you don’t have to feel guilty about.

Recipe:
 Baked Potato Soup for the Slow Cooker140 mg sodium

80 calories


This soup is a great way to clean out your fridge and use up vegetables and that leftover turkey, or chicken, carcass.  This recipe calls for parsnips, carrots, and rutabagas, but it would be just as good with whatever vegetables you have in your fridge. This soup is all-natural and comes in at 0 mg of cholesterol. Make sure there is not too much skin on the carcass or it can make the soup oily. 

Recipe:  Leftover Turkey Vegetable Soup35 mg sodium

240 calories


It’s not often that you see yellow tomato soup, but this one calls for sweet yellow, red, and black cherry tomatoes that paint a beautiful and delicious picture for your plate. Our recipe uses cilantro, but if you’re not a fan of cilantro basil works just as well and just as good for you. This low sodium soup is perfect for serving at your next dinner party. 

Recipe:  Yellow Tomato Soup with Avocados and Cilantro Oil280 mg sodium

107 calories


Lentils are notoriously heart-healthy choice—rich in fiber and protein, they are known to help control cholesterol levels.  In this flavorful, hearty soup, lentils star alongside couscous to help you control your waistline and support your health.  Go ahead and on a trip with just one bite of this soup. And you don’t have to feel guilty about it. 

Recipe:  Curried Lentil Soup335 mg sodium

215 calories


Is there anything more comforting than a rich bowl of corn chowder? We don’t think so, but as a soup that’s rich with cream and dairy it usually isn’t so good for our waistlines. This recipe takes knocks down all those thoughts and supplies only 215 calories and 335 mg of sodium to keep you warm. 

Recipes:  Canton Corn Soup252 mg sodium

180 calories


Everybody loves southwestern food—the colors and the punch of flavor are always a crowd pleaser and easily pair with healthy fats like avocados. This southwestern soup is no exception, except for the fact that it is low fat, low sodium, and low calorie. Don’t worry there’s nothing low about the flavor. 

Recipe:  Southwestern Soup433 mg sodium

153 calories


This classic soup is a tried and true favorite. With mini-meatballs, orzo, and spinach this soup explodes with flavor without exploding your waistline. A healthy soup that keeps you feeling full without sacrificing flavor.

Recipe:  Italian Wedding Soup152 mg sodium

59 calories


Asian food is known for having strong flavors—and high sodium levels.  This deliciously spicy soup is the wonderful exception. With only 152 mg of sodium and 59 calories there’s nothing not to like. Add in the bok choy and broccoli rich in vitamin C and folic acid, and you’ll be looking for an excuse to make this soup right away. 

Recipe:  Spicy Thai Soup
Photo Credit

Many times when perusing the shelves shopping for soups, we think that we are being smart choosing 100% natural, but be sure to check those labels. Remember, sodium is 100% natural too. Check out these 10 recipes that are low in sodium and full of natural, healthy ingredients.

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