Why Does Soup Have So Much Sodium?

Soup season is here, and for good reason. A well-made bowl is warm, genuinely filling, and can be one of the most nourishing meals you put together on a weeknight.

The problem is that most canned soups and store-bought options available to consumers today are loaded with sodium at levels that would surprise most people, according to guidance from the National Institutes of Health. Before you grab that can off the shelf, it's worth knowing what's actually in it and why it got there.

Reading the label on a typical canned soup tells you everything you need to know. The milligrams add up fast, and what looks like a modest low-sodium meal can blow past your daily limit in a single cup.

Why Is Sodium Used in Soups?

Sodium (commonly in the form of salt) is used in soups for several reasons:

• Flavor: Salt is used to bring out flavor in soups. However, salt shouldn't be a flavor you actually taste. Once you can taste the salt, you've added too much. Salt can also mask the blandness of highly processed ingredients.
• Preservation: Sodium acts as a preservative, extending the shelf life of products. This is especially true of canned soups and canned foods designed to sit on a shelf for months.
• Texture: In some cases, salt can help maintain the texture of ingredients, especially in canned or processed foods.

Salt is important. But too much can be quite harmful.

The Hidden Danger of Excessive Sodium

According to USDA data, the recommended daily sodium intake for an average adult is around 2,300 milligrams (about 1 teaspoon of salt). For individuals with certain health risks, such as high blood pressure, the ideal limit could be closer to only 1,500 milligrams, per data from the CDC.

A single serving of many store-bought soups, including popular chicken noodle soup and vegetable varieties, can contain anywhere from 600 to 1,200 milligrams of sodium, according to data from the National Institutes of Health. That means one salty cup of canned soup can easily eat up more than half your daily sodium budget before you've touched anything else.

Health Risks of Excess Sodium

• High Blood Pressure: Sodium causes the body to retain water, which can raise blood pressure. Over time, high blood pressure can damage blood vessels and strain the heart.
• Increased Risk of Heart Disease and Stroke: High sodium intake is a significant risk factor for heart disease and stroke, two leading causes of death worldwide. Too much sodium in the diet contributes to the hardening and narrowing of arteries.
• Kidney Damage: The kidneys filter excess sodium from the bloodstream. Over time, a high-sodium diet can overwhelm the kidneys, leading to reduced function or even kidney disease.
• Bloating and Dehydration: Excess sodium causes your body to retain water, which can lead to bloating, dehydration, and discomfort.

Comparing Sodium Levels: Popular Soup Brand vs Our Soups

To give you an idea of how much sodium may be lurking in many store-bought soups, let's look at a popular brand:

Now, compare that to our soups, which are slow-cooked and handcrafted with fresh vegetables, beans, and other whole ingredients, with significantly less sodium:

The difference is clear. While many store-bought soups deliver a sodium hit that could put your health at risk, our soups offer rich, satisfying flavors without going overboard on salt.

Check out this blind taste test between our Mediterranean Red Lentil and Panera's super sodium-laden Broccoli Cheddar.

Achieving Flavor Without Excess Sodium

At Soupergirl, we believe that flavor should come from high-quality, fresh ingredients, not an over-reliance on salt. Here's how we keep our soups delicious and healthy:

• Fresh Herbs and Spices: We use a variety of fresh herbs and spices instead of excess salt to add flavor to our soups.
• Whole, Fresh Ingredients: By using fresh, nutrient-rich ingredients we are able to build complex, layered flavors that don't need sodium to taste amazing.
• Slow Cooking for Maximum Flavor: Our soups are slowly cooked, allowing the natural flavors of the ingredients to fully develop, resulting in a flavorful experience without the reliance on sodium.

Choosing a lower-sodium soup doesn't have to mean compromising on flavor. We're committed to delivering delicious, slow-cooked, handcrafted soups that are good for both your taste buds and your health.

Soup Worth Trusting on the Shelf

The next time you reach for reduced-sodium options or compare cans at the grocery store, remember that homemade quality at scale is possible. Soupergirl makes each batch by hand, starting with real vegetables, beans, and whole ingredients, so the flavor comes from the food, not from salt. If you're done settling for salty canned soup that masks bland, processed ingredients, it's time to try something made the way it should be.

Explore Soupergirl soups online and taste what a meal without the sodium overload actually feels like.