Warm your insides when it gets cold outside with low-sodium soup recipes that have 400mg or less per serving.
25 Low-Sodium Soup Recipes to Keep You Cozy
Updated on Mar. 17, 2023
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
1/25
2/25
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.
22/25
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.
