25 Low-Sodium Soup Recipes to Keep You Cozy

Updated on Mar. 17, 2023

Warm your insides when it gets cold outside with low-sodium soup recipes that have 400mg or less per serving.

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Old-Fashioned Split Pea Soup with Ham Bone

Not only is this old-fashioned favorite a snap to make but 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

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Lentil-Tomato Soup

Total Time 45 min
Servings 6 servings
From the Recipe Creator: Double the recipe and share this low-sodium 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

Butternut Turkey Soup

Total Time 1 hour 5 min
Servings 6 servings (2 quarts)
From the Recipe Creator: Although hearty with lots of nutritious vegetables and turkey, this soup is also light and luscious. —Denise LaRoche, Hudson, New Hampshire
Nutrition Facts: 1-1/3 cups: 192 calories, 2g fat (0 saturated fat), 60mg cholesterol, 332mg sodium, 20g carbohydrate (3g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

4/25

Vegetable Beef Soup

Total Time 4 hours
Servings 26 servings (9-3/4 quarts)
From the Recipe Creator: When you need to feed a crowd, consider this beefy favorite loaded with both fresh and frozen veggies. —Sue Straughan, Prattville, Alabama
Nutrition Facts: 1-1/2 cups: 245 calories, 6g fat (2g saturated fat), 42mg cholesterol, 1090mg sodium, 31g carbohydrate (9g sugars, 6g fiber), 18g protein.

5/25

Traditional New England Clam Chowder

Total Time 55 min
Servings 7 servings
From the Recipe Creator: I left a cruise ship with a great souvenir…the recipe for this splendid chowder! It’s a low sodium soup that stands the test of time. —Agnes Ward, Stratford, Ontario
Nutrition Facts: 1 cup: 138 calories, 6g fat (3g saturated fat), 24mg cholesterol, 175mg sodium, 14g carbohydrate (3g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1/2 fat.

6/25

Spinach and White Bean Soup

Total Time 30 min
Servings 6 servings
From the Recipe Creator: For me, soup is love, comfort, happiness and memories. With all its veggies and beans, this one appeals to my kitchen-sink style of cooking. —Annette Palermo, Beach Haven, New Jersey
Nutrition Facts: 1-1/4 cups: 192 calories, 2g fat (0 saturated fat), 0 cholesterol, 886mg sodium, 33g carbohydrate (1g sugars, 9g fiber), 9g protein.

7/25

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.
8/25

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.

9/25

Turkey Soup

Total Time 4 hours 30 min
Servings 12 servings (5 quarts)
From the Recipe Creator: My daughter got this recipe from her husband's mother. As in many households, our turkey gets picked over for a few days after the holidays. This soup is especially good on cold winter nights when it's snowing...which happens a lot where I live! —Carol Brethauer, Denver, Colorado
Nutrition Facts: 1-2/3 cups: 147 calories, 2g fat (0 saturated fat), 28mg cholesterol, 412mg sodium, 15g carbohydrate (3g sugars, 1g fiber), 12g protein. Diabetic Exchanges: 1 starch, 1 lean meat.

10/25

Best Curried Pumpkin Soup

Total Time 20 min
Servings 7 servings
From the Recipe Creator: I whipped this up for my family on Thanksgiving, and everyone was crazy about it! Even my brother, who is one of the pickiest eaters I know, asked for seconds of this curry pumpkin soup. —Kimberly Knepper, Euless, Texas
Nutrition Facts: 1 cup: 155 calories, 7g fat (5g saturated fat), 26mg cholesterol, 536mg sodium, 18g carbohydrate (11g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
11/25

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.
12/25

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.
13/25

Hearty Beef Veggie Soup

Total Time 3 hours 10 min
Servings 9 servings (2-1/4 quarts)
From the Recipe Creator: Here's a slow-cooked meal-in-one just perfect for chilly winter nights. It's nice to come home to a hearty soup that's ready to eat. It goes well with a fruit salad and bread. —Colleen Jubl, Dayton, Ohio
Nutrition Facts: 1 cup: 162 calories, 4g fat (2g saturated fat), 31mg cholesterol, 380mg sodium, 18g carbohydrate (8g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
14/25

Pressure-Cooker Lentil Stew

Total Time 1 hour
Servings 8 servings (2-3/4 quarts)
From the Recipe Creator: This tasty vegetarian stew lets you take a break from meat. Adding the cream at the end gives it a lovely smoother texture. —Michelle Collins, Suffolk Virginia
Nutrition Facts: 1-1/3 cups stew with 3/4 cup rice: 497 calories, 16g fat (8g saturated fat), 33mg cholesterol, 345mg sodium, 73g carbohydrate (5g sugars, 8g fiber), 17g protein.
15/25

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.
16/25

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.
17/25

Mushroom Barley Soup

Total Time 2 hours 10 min
Servings about 11 servings (2-3/4 quarts)
From the Recipe Creator: A few years ago, a friend at work shared the recipe for this wonderful low-sodium soup. With beef, barley and vegetables, it’s hearty enough to be a meal. A big steaming bowl with a slice of crusty bread is so satisfying on a cold day. —Lynn Thomas, London, Ontario
Nutrition Facts: 1 cup: 220 calories, 13g fat (0 saturated fat), 43mg cholesterol, 65mg sodium, 12g carbohydrate (0 sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 meat, 1 vegetable, 1/2 starch.
18/25

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.
19/25

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.
20/25

Beet Borscht

Total Time 50 min
Servings 8 servings (2 quarts)
From the Recipe Creator: My mother used to make this low-sodium 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.
21/25

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 of Home 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.
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23/25

Beef Lentil Soup

Total Time 1 hour 25 min
Servings 6 servings
From the Recipe Creator: You can prepare this low-sodium soup as the main course in a hearty lunch or dinner. On cold winter evenings here in New England, I’ve often enjoyed sipping a steaming mugful in front of our fireplacel. —Guy Turnbull, Arlington, Massachusetts
Nutrition Facts: 1 cup: 314 calories, 8g fat (3g saturated fat), 47mg cholesterol, 661mg sodium, 37g carbohydrate (10g sugars, 8g fiber), 27g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1-1/2 starch.
24/25

Navy Bean Soup

Total Time 2 hours 15 min
Servings 10 servings (2-1/2 quarts)
From the Recipe Creator: My family loves navy bean soup! Beans were a commodity you did not survive without in the '30s. This excellent navy beans and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas
Nutrition Facts: 1 cup: 244 calories, 2g fat (0 saturated fat), 8mg cholesterol, 410mg sodium, 42g carbohydrate (5g sugars, 10g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 vegetable.
25/25

Hearty Cheeseburger Chowder

Total Time 30 min
Servings 6 servings
From the Recipe Creator: This is a family favorite for cold blustery days. It's very filling and an easy meal when served with cornbread or biscuits. —Rebecca McCabe, Ekalaka, Montana
Nutrition Facts: 1 cup: 261 calories, 14g fat (8g saturated fat), 61mg cholesterol, 696mg sodium, 15g carbohydrate (5g sugars, 1g fiber), 19g protein.