Our best low-sodium soup recipes contain 400 mg of sodium or less per serving. These hearty favorites are full of nourishing legumes, squash and savory lean meats to create bold, satisfying flavor.
25 Low-Sodium Soup Recipes to Keep You Cozy
Updated on May 27, 2025
1/25
Split Pea Soup
Total Time
2 hours 30 min
Servings
10 servings (about 2-1/2 quarts)
From the Recipe Creator:
The old-fashioned favorite is a snap to make, and it's economical too. Carrots, celery and onion accent the subtle flavor of the split peas, while a ham bone adds a meaty touch to this hearty soup. It's sure to chase away autumn's chill. —Laurie Todd, Columbus, Mississippi
Nutrition Facts:
1 cup: 202 calories, 3g fat (1g saturated fat), 11mg cholesterol, 267mg sodium, 31g carbohydrate (6g sugars, 12g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
2/25
Vegan Lentil Soup
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
Double the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
Nutrition Facts:
3/4 cup: 138 calories, 0 fat (0 saturated fat), 0 cholesterol, 351mg sodium, 27g carbohydrate (9g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
3/25
Ham and Vegetable Soup
Total Time
3 hours 25 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
The basis for this ham and vegetable soup's broth conveniently comes from canned bean soup. Everyone who tries this comments on how nicely the smoky flavor of ham blends with the vegetables. —Helen Peterson, Rives Junction, Michigan
Nutrition Facts:
1 cup: 91 calories, 1g fat (1g saturated fat), 6mg cholesterol, 310mg sodium, 16g carbohydrate (3g sugars, 3g fiber), 5g protein.
4/25
Yellow Squash Soup
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Delicate and lemony, this yellow squash soup recipe would set the stage for a memorable ladies’ luncheon. It’s the best of late summer in a bowl. —Heidi Wilcox, Lapeer, Michigan
Nutrition Facts:
1 cup: 90 calories, 4g fat (1g saturated fat), 0 cholesterol, 377mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
5/25
Spiced Split Pea Soup
Total Time
8 hours 25 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
A hint of curry adds the perfect amount of kick to this low-sodium soup. Just assemble the ingredients in the slow cooker and go about your day while it cooks. —Sue Mohre, Mount Gilead, Ohio
Nutrition Facts:
1 cup: 139 calories, 0 fat (0 saturated fat), 0 cholesterol, 347mg sodium, 27g carbohydrate (7g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
6/25
Pork Vegetable Soup
Total Time
7 hours 20 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Chockfull of tender pork, veggies and savory flavor, this nutritious soup fills the house with a wonderful aroma as it cooks! —Deb Hall, Huntington, Indiana
Nutrition Facts:
1-1/3 cups: 258 calories, 4g fat (1g saturated fat), 42mg cholesterol, 357mg sodium, 34g carbohydrate (11g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1-1/2 starch.
7/25
Chicken Soup with Beans
Total Time
6 hours 20 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Loaded with classic southwestern flavors, this soup is so satisfying. If you like, crush lime-flavored tortilla chips into serving bowls before you ladle in the soup. —Penny Peronia, West Memphis, Arkansas
Nutrition Facts:
1 cup: 123 calories, 3g fat (0 saturated fat), 26mg cholesterol, 399mg sodium, 13g carbohydrate (2g sugars, 3g fiber), 12g protein.
8/25
Mango & Coconut Chicken Soup
Total Time
6 hours 25 min
Servings
6 servings
From the Recipe Creator:
I love preparing dinner in a slow cooker because it's carefree cooking. This chicken soup uses ingredients that I love, such as coconut milk, edamame and fresh ginger. —Roxanne Chan, Albany, California
Nutrition Facts:
1 serving: 338 calories, 17g fat (6g saturated fat), 73mg cholesterol, 362mg sodium, 15g carbohydrate (8g sugars, 4g fiber), 29g protein.
9/25
Turkey-Sweet Potato Soup
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
A batch of this soup brings the nostalgic flavors and heartwarming feel of the holidays at any time of year. When I have time to slow-cook it, my whole house smells cozy. —Radine Kellogg, Fairview, Illinois
Nutrition Facts:
1-1/2 cups: 275 calories, 3g fat (1g saturated fat), 65mg cholesterol, 374mg sodium, 39g carbohydrate (13g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
10/25
Chicken Barley Soup
Total Time
1 hour 35 min
Servings
5 servings
From the Recipe Creator:
No question—this is my favorite barley soup! It's so filling that I serve it as a hearty main dish, and I have given the recipe to many of our friends and relatives. It simply tastes too good to keep to yourself! —Diana Costello, Marion, Kansas
Nutrition Facts:
1 cup: 259 calories, 5g fat (0 saturated fat), 89mg cholesterol, 127mg sodium, 22g carbohydrate (0 sugars, 0 fiber), 31g protein. Diabetic Exchanges: 2-1/2 lean meat, 1 starch, 1 vegetable.
11/25
Beefy Wild Rice Soup
Total Time
1 hour 30 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Living in central Wisconsin, we experience many days of snow and cold temperatures. I like to prepare soup often, especially this one. My family loves it. —Marilyn Chesbrough, Wautoma, Wisconsin
Nutrition Facts:
1 cup: 166 calories, 6g fat (2g saturated fat), 26mg cholesterol, 372mg sodium, 17g carbohydrate (2g sugars, 2g fiber), 11g protein.
12/25
Pork Noodle Soup
Total Time
30 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
My daughter created this low-sodium soup when she needed to use up some leftover pork. You can use more water for a thinner soup or less water for a noodle dish. It’s good with mushroom flavored ramen noodles, too. —Eleanor Niska, Twin Falls, Idaho
Nutrition Facts:
1 cup: 116 calories, 5g fat (2g saturated fat), 25mg cholesterol, 205mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 9g protein.
13/25
Borscht Soup
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My mother used to make this hearty soup from her garden's bountiful crop of beets and other vegetables. —Ruth Andrewson, Leavenworth, Washington
Nutrition Facts:
1 cup: 48 calories, 2g fat (1g saturated fat), 4mg cholesterol, 375mg sodium, 7g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
14/25
Flavorful Matzo Ball Soup
Total Time
2 hours 25 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
A variety of winter vegetables gives the broth for this classic Jewish soup a deep flavor. You can use a few green onions instead of the leek. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 100 calories, 7g fat (2g saturated fat), 83mg cholesterol, 322mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
15/25
Vegan Broccoli Cheddar Soup
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
To me, Sundays are a time for rest and spending time with your family. In this crazy busy world, I think we sometimes forget how important and special having a family is. This soup reminds me of Sunday dinners with my family because they always request it. I love making this for our weekly dinners because it is not complicated and I can get dinner on the table in about an hour. —Christine King, Vista, CA
Nutrition Facts:
1 cup: 166 calories, 8g fat (2g saturated fat), 0 cholesterol, 224mg sodium, 21g carbohydrate (3g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
16/25
Hamburger Macaroni Soup
Total Time
25 min
Servings
5 servings
From the Recipe Creator:
You'll love my quick version of classic beef macaroni soup. Loaded with veggies and pasta, it’s just as good as if you made it all from scratch. —Debra Baker, Greenville, North Carolina
Nutrition Facts:
1 cup: 260 calories, 11g fat (4g saturated fat), 58mg cholesterol, 357mg sodium, 19g carbohydrate (5g sugars, 5g fiber), 21g protein.
17/25
Senate Bean Soup
Total Time
4 hours 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Chock-full of ham, beans and celery, this hearty soup makes a wonderful meal at any time of year. Freeze the bone from a holiday ham until you're ready to make soup. Plus, once prepared, it freezes well for a great make-ahead supper! —Rosemarie Forcum, White Stone, Virginia
Nutrition Facts:
1 cup: 219 calories, 3g fat (1g saturated fat), 11mg cholesterol, 342mg sodium, 36g carbohydrate (3g sugars, 10g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
18/25
Cream of Carrot Soup
Total Time
55 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Both the bright orange color and the deliciously different flavor of this soup delight guests. A hint of rosemary adds a nice spark to a slightly sweet soup. —Grace Yaskovic, Lake Hiawatha, New Jersey
Nutrition Facts:
1 cup: 267 calories, 22g fat (14g saturated fat), 77mg cholesterol, 367mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 3g protein.
19/25
Dairy-Free Potato Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This is a terrific way for my husband and me to have rich, creamy soup without worrying about my lactose intolerance. —Lisanne Heyward, Richmond, Virginia
Nutrition Facts:
1 cup: 166 calories, 5g fat (0 saturated fat), 0 cholesterol, 396mg sodium, 27g carbohydrate (7g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
20/25
Tomato Florentine Soup
Total Time
1 hour 5 min
Servings
9 servings (2-1/4 quart)
From the Recipe Creator:
When I get a craving for this soup in summer, I head ouside and pick garden-fresh tomatoes and basil. Use whatever kind of pasta you have on hand. —Engracia Salley, Bristol, Rhode Island
Nutrition Facts:
1 cup: 120 calories, 5g fat (1g saturated fat), 0 cholesterol, 376mg sodium, 16g carbohydrate (7g sugars, 3g fiber), 4g protein.
21/25
Gluten-Free Cream of Chicken Soup
Total Time
15 min
Servings
1 cup
From the Recipe Creator:
I went the homemade route to find the perfect cream of chicken soup that was also gluten free. It's a delicious on its own or as a tasty alternative in casseroles that call for creamy soup base. —Debra Cummings, St. Louis, Missouri
Nutrition Facts:
1/4 cup: 113 calories, 9g fat (6g saturated fat), 24mg cholesterol, 396mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 1g protein.
22/25
Turkey-Vegetable Soup
Total Time
1 hour 5 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
Nutrition Facts:
1-1/2 cups: 191 calories, 3g fat (1g saturated fat), 40mg cholesterol, 257mg sodium, 22g carbohydrate (6g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
23/25
Shrimp Bisque
Total Time
30 min
Servings
3 cups
From the Recipe Creator:
I enjoy both Cajun and Mexican cuisine, and this rich, elegant soup combines the best of both. I serve it with a crispy green salad and glass of white wine for a simple but very special meal. —Karen Harris, Castle Rock, Colorado
Nutrition Facts:
1 cup: 317 calories, 23g fat (11g saturated fat), 141mg cholesterol, 206mg sodium, 11g carbohydrate (4g sugars, 2g fiber), 17g protein.
24/25
English Pub Split Pea Soup
Total Time
5 hours 15 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This family favorite is the same recipe my grandmother used. Now with the magic of the slow cooker, I can spend 15 minutes putting it together, walk away for five hours, and come back to 'soup's on.' Finish it with more milk if you like your soup a bit thinner. —Judy Batson, Tampa, Florida
Nutrition Facts:
1 cup: 141 calories, 1g fat (0 saturated fat), 1mg cholesterol, 193mg sodium, 25g carbohydrate (6g sugars, 9g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
25/25
Pretty Autumn Soup
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Carrots, squash and sweet potato combine to make a healthy and colorful soup, which I especially enjoy during the fall. —Margaret Allen, Abingdon, Virginia
Nutrition Facts:
1 cup: 166 calories, 1g fat (1g saturated fat), 5mg cholesterol, 190mg sodium, 33g carbohydrate (19g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat-free milk.
Low-Sodium Soup Recipes FAQ
How do you reduce sodium in homemade soup?
One of the best ways to cut sodium in soup is to use low-sodium or no-salt-added broths and canned goods. We also suggest reducing the amount of table salt and building flavor with aromatics (like onions, garlic, celery and carrots) or herbs and spices (like bay leaves, thyme, cumin and smoked paprika). Rinsing canned beans and vegetables before adding them to soup is another effective way to cut sodium. You can also add depth without added sodium by including a splash of vinegar or lemon juice for brightness or umami-rich ingredients like mushrooms or tomato paste for richness.
Can you eat canned soup on a low-sodium diet?
You can eat canned soup on a low-sodium diet if you pay close attention to the nutrition facts on the labels. Choose canned soups labeled “low sodium,” “very low sodium” or “no salt added.” Always read nutrition labels closely, and when in doubt, make your own soup to control the sodium content.
What are the best fall soup ideas made with low-sodium ingredients?
The best fall soup ideas with low-sodium ingredients highlight seasonal produce like squash, pumpkin, sweet potatoes and apples. These vegetables have sweet and earthy flavors and add a creamy texture to low-sodium recipes so that you don’t need added salt. Hearty legumes like lentils and beans add body and protein, while herbs and spices provide comforting warmth.
