You’ve come to the right place if you’re looking for low-sodium soups because you’re watching your sodium intake!
Hot soup, cold soup, meaty soup, vegetable soup, even fruity soup! You name it. You can make it without many mg of sodium.
We’ve rounded up the best low-sodium soup recipes for your low-sodium diet.
Table of Contents
What Soup Has the Least Sodium?
Many store-bought varieties of canned soups are packed with milligrams of sodium. However, it always tastes better when you make it yourself!
Use seasonings and delicious ingredient combinations that don’t need much salt to become a flavorful soup. Vegetable-based soups with a low-sodium broth are ideal for limiting your salt intake.
Is There a Soup with No Salt?
Salt is recommended to enhance the flavors of fresh ingredients in many recipes. However, there is a kind of soup that tastes great without much sodium. That is cold fruit-based soup!
You don’t need any salt to enjoy the bright, zingy flavors on your taste buds of natural ingredients. You’ll find a selection of the best fruity soups in this round-up!
Low Sodium Soup Recipes
These hearty soup recipes don’t need extra salt to be super tasty! You can easily enjoy a nutritious meal with these flavorful low sodium soup recipes.
1. Sour Cabbage Soup
Source: yuzubakes.com
Russian sour cabbage soup made with healthy sauerkraut is refreshing yet tangy to taste with less sodium!
Make your soup with a handful of ingredients. Sautéed onion and chili powder enhance the sour flavor of the fermented cabbage.
Simmer in boiling water until it’s the right level of sour for your taste.
Per Serving:
- Calories: 96
- Fats: 7g
- Protein: 2g
- Carbs: 9g
- Sodium: 30mg
2. Mushroom Wild Rice Soup
Source: jessicainthekitchen.com
The earthy taste of mushrooms and wild rice shines through in this creamy, velvety mushroom soup.
An aromatic base comes from onions, celery, and garlic. Add carrots for a slight sweetness. Vegetable broth, thyme, and oregano provide a subtle herb taste.
Use your favorite type of mushrooms for this winter soup recipe – even a combination of varieties! Wild rice provides a bite of texture amid the creaminess of the broth.
Per Serving:
- Calories: 153
- Fats: 9g
- Protein: 4g
- Carbs: 17g
- Sodium: 52mg
3. Fresh Green Soup
Source: amummytoo.co.uk
This nourishing soup contains green veggies, lots of flavor, and a wonderful creamy texture.
Spinach and frozen peas deliver a vibrant green color to your soup. Green onions and garlic provide an aromatic depth of flavor, and potato helps thicken it.
Use natural yogurt for a silky smooth texture when you blend your soup. Garnish with extra peas and fresh mint before serving.
Per Serving:
- Calories: 99
- Fats: 2g
- Protein: 5g
- Carbs: 16g
- Sodium: 42mg
4. Cabbage Soup
Source: easyanddelish.com
Nutritious cabbage soup is packed with veggies, flavor, and bright color!
Shredded cabbage is the primary ingredient in your soup. Other veggies include bell peppers, fresh tomatoes, spinach, and broccoli slaw. Onion, garlic, and celery provide an aromatic base.
Cook your veggies in a broth that is low in sodium. Turmeric offers a warm taste, and lemon juice complements its bright flavor.
This is one of the best cheap soup recipes to stay on budget this month!
Per Serving:
- Calories: 70
- Fats: 1g
- Protein: 4g
- Carbs: 9g
- Sodium: 66mg
5. Sweet Corn Gazpacho
Source: spoonforkbacon.com
This tasty twist on traditional tomato gazpacho is an explosion of bright, sweet flavor!
Sweet corn is the star of the show here. Yellow cherry tomatoes, bell pepper, shallot, and garlic meld with the corn for a light, refreshing flavor.
Wholesome white beans provide a creamy, slightly thick texture. Add cayenne and ground ginger for a slight kick of heat. Lime juice is optional, but it adds a burst of zesty flavor!
Per Serving:
- Calories: 97
- Fats: 1g
- Protein: 4g
- Carbs: 21g
- Sodium: 108mg
6. Artichoke Soup
Source: greedygourmet.com
Creamy artichoke soup is cozy and comforting with a sweet, nutty, earthy taste.
Sautéed onion and garlic provide an aromatic base to your soup. However, Jerusalem artichoke is the prominent flavor!
Stir heavy cream into your soup for a velvety, smooth texture. Garnish with fresh chopped chives before serving.
Per Serving:
- Calories: 559
- Fats: 59.4g
- Protein: 1.4g
- Carbs: 11g
- Sodium: 3.5mg
7. 3 Ingredient Tomato Soup
Source: hauteandhealthyliving.com
It couldn’t be easier to make this rich, creamy tomato soup. Use a few ingredients with little prep time!
Yellow onions add a bit of sweetness to your tomato soup to balance the flavor. Use canned tomatoes instead of chopping fresh ones!
Evaporated milk produces a thick, creamy texture. Garnish your soup with shredded parmesan and fresh basil!
Per Serving:
- Calories: 92
- Fats: 4g
- Protein: 5g
- Carbs: 10g
- Sodium: 75mg
8. Vegan Roasted Tomato Soup
Source: wholenewmom.com
Creamy roasted tomato soup is full of fragrant flavors and easy to make!
Roast your tomatoes with garlic and onion until they start to caramelize. Pop them in the blender with the other ingredients and blitz until smooth!
Bouillon adds a subtle depth of flavor, and cayenne delivers a slight kick of heat. Cashew nuts produce a thick, creamy texture in your soup.
Per Serving:
- Calories: 125
- Fats: 8g
- Protein: 4g
- Carbs: 13g
- Sodium: 12mg
9. Carrot Soup
Source: greedygourmet.com
This easy carrot soup is deliciously smooth, cozy, and comforting.
Sautéed onion and vegetable stock provide a flavor that doesn’t overpower the carrots. They’re the highlight of your soup!
Tender cooked rice produces a thick texture to your soup when blended. However, you can use potatoes if you prefer.
Per Serving:
- Calories: 152
- Fats: 6.1g
- Protein: 2.3g
- Carbs: 23.1
- Sodium: 126mg
10. Broccoli Almond Soup
Source: homecookingcollective.com
This broccoli almond soup is delicious and creamy yet light and refreshing!
Broccoli is the star of this soup, but the other ingredients work to enhance the flavor. Sautéed onions and garlic deliver an aromatic base.
Blanched almonds provide a light, nutty taste and help thicken the soup. Stir in Greek yogurt for a velvety, smooth texture. Garnish your soup with a tasty mustard seed tadka.
Per Serving:
- Calories: 173
- Fats: 14g
- Protein: 4g
- Carbs: 10g
- Sodium: 40mg
11. Sweet Potato Black Bean
Source: thefoodblog.net
This sweet potato soup is full of hearty ingredients and wonderful Southwestern flavors. It’s the perfect blend of sweet, smoky, and spicy.
This dish’s star is the sweet potato. Carrot, sweet corn, and black beans add to the texture of your soup.
Yellow onion, garlic, and celery provide an aromatic base flavor. Cumin, chipotles in adobo, lime, and cilantro enhance the taste of your soup.
Enjoy more low-sodium dinners here!
Per Serving:
- Calories: 164
- Fats: 6g
- Protein: 2g
- Carbs: 25g
- Sodium: 80mg
12. Cold Cucumber Soup
Source: whatagirleats.com
Cold cucumber soup is creamy, refreshing, flavorful, and effortless!
Cucumbers are essential for this soup! Sprinkle them with salt to remove moisture for a thicker and creamier soup. Shallots, garlic, and fresh dill bring out the best taste of the cucumber.
Ground cumin and lime juice offer warmth and a zesty taste! Greek yogurt produces a thick, velvety texture. Blend your ingredients until smooth and creamy!
This is one of the best cold lunch ideas for the workweek!
Per Serving:
- Calories: 57
- Fats: 0.4g
- Protein: 8g
- Carbs: 5g
- Sodium: 27mg
13. Watermelon Gazpacho Soup
Source: mypureplants.com
This is an exciting summer twist on traditional gazpacho soup! It’s refreshing and has the perfect combination of sweet and savory flavors.
Watermelon brings a vibrant color and sweet taste to your soup. Roma tomatoes, cucumber, and red bell pepper balance the sweetness.
Chopped chives, basil, and mint leaves add a fresh herb taste to your soup. Garnish with diced watermelon, tomato, bell pepper, and cucumber for a crunch!
Per Serving:
- Calories: 52
- Fats: 1g
- Protein: 2g
- Carbs: 12g
- Sodium: 28mg
14. Chilled Watermelon Soup with Coconut Cream
Source: fearlessdining.com
Refreshing cold watermelon soup is creamy, delicious, and bursting with flavor!
Watermelon is the soup’s star, but fresh mint adds an extra layer of flavor. Coconut cream provides a creamy texture and mild nutty taste. Blend everything with ice and water!
Drizzle lime-infused olive oil on your soup for a zesty kick.
You’ll love this cold soup recipe on a hot summer day!
Per Serving:
- Calories: 86
- Fats: 5g
- Protein: 1g
- Carbs: 10g
- Sodium: 5mg
15. Pumpkin Soup
Source: happykitchen.rocks
This easy pumpkin soup is nourishing and comforting. Serve it in a pumpkin bowl for a festive touch!
Butternut, spaghetti squash, and pureed sweet dumplings are perfect for your soup. They meld to create a chunky, creamy, and crunchy texture.
Roast your pumpkin halves with olive oil until they’re soft. It makes them easy to scrape out and incorporate into your soup without blending!
Minced garlic and shallot provide an aromatic base for your soup. Turmeric and paprika deliver a lovely, warming flavor that goes well with the pumpkins.
Per Serving:
- Calories: 195
- Fats: 6.5g
- Protein: 4.6g
- Carbs: 33.7g
- Sodium: 53.3mg
16. Cold Pineapple Soup
Source: fearlessdining.com
This is another fun, refreshing twist on traditional gazpacho. It’s full of delicious tropical flavors!
Fresh pineapple is the highlight of your soup. Bananas and coconut cream provide a rich, creamy texture. Add guava and lime juice for a zingy kick.
Dates add a little sweetness to balance the sharp taste of the other ingredients. Sprinkle your soup with crumbled cotija cheese for a burst of salty flavor!
Per Serving:
- Calories: 203
- Fats: 12g
- Protein: 3g
- Carbs: 26g
- Sodium: 52mg
17. Chilled Cucumber Avocado Soup
Source: drivemehungry.com
This healthy green soup is full of fresh summer herbs. Complete it with a medley of veggies and crunchy seeds!
Chill your veggies before making your soup. This makes it extra cool and refreshing to eat. The combination of scallions, parsley, basil, and mint goes great with avocado and cucumber.
Blend your soup with water for the best consistency. Add a swirl of vegan yogurt, cherry tomatoes, and a mix of super seeds before serving. Chia, hemp, and flaxseed are perfect!
Find more low-sodium lunches here!
Per Serving:
- Calories: 106
- Fats: 9g
- Protein: 2g
- Carbs: 6g
- Sodium: 12mg
18. Strawberry and Tomato Gazpacho
Source: spoonforkbacon.com
This refreshing summer soup perfectly blends slightly sweet, spicy, and savory flavors!
Lovely, ripe tomatoes and strawberries deliver the best taste. Jalapeno and lime juice offer a burst of zesty heat against the sweetness.
Use honey to elevate the sweet taste of the strawberries and mint to add a fresh herb flavor. Garnish with crumbled goat cheese, halves of cherry tomatoes, and lime zest!
Per Serving:
- Calories: 154
- Carbs: 31g
- Sodium: 61mg
19. Clear Soup
Source: masalaherb.com
This clear soup contains nutrients and delicious flavor from root veggies and spices.
The perfect veggies for the best flavor are carrots, onions, celery roots, parsley roots, and leeks. Bay leaf, juniper berries, nutmeg, black pepper, and parsley provide nutritional benefits.
Remove your veggies when they’re cooked and infused. There’s no need to throw them away – use them in another meal, such as a casserole! Strain the spices, too, so your soup is beautifully clear.
Per Serving:
- Calories: 129
- Fats: 4g
- Protein: 2g
- Carbs: 23g
- Sodium: 35mg
20. Bone Broth
Source: theforkedspoon.com
Nourishing bone broth is packed with nutrients and flavor and is easy to prepare! However, it does require a long cooking time, but the result is worth it.
Organic grass-fed beef bones high in collagen impart an incredible depth of flavor. Carrots, celery, onions, and garlic provide an aromatic taste. Roast these briefly before cooking your broth.
Bay leaves, black peppercorns, star anise, and cinnamon sticks infuse your broth. Simmer your bones, veggies, and spices for at least eight hours to yield the best flavor.
Per Serving:
- Calories: 45
- Fats: 0g
- Protein: 11g
- Carbs: 0g
- Sodium: 0mg
21. Clear Chicken Soup
Source: whiskaffair.com
This light, meaty soup is hearty yet delicious, made with simple ingredients.
Bone-in chicken delivers the best taste to your soup, as the bones release delicious flavor! Use aromatic bay leaves, thyme, red onions, and garlic. Carrots add a slight sweetness and texture.
Strain your soup to create a clear broth, and shred your chicken. Stir it into your soup before serving, and garnish with green onions!
Per Serving:
- Calories: 172
- Fats: 11g
- Protein: 14g
- Carbs: 2g
- Sodium: 71mg
22. Healing Broth
Source: masalaherb.com
This easy, flavorful, healing broth is named because it’s comforting and nutritious when you feel unwell!
Use your favorite low-sodium pre-packaged broth to save time. Fresh ginger and garlic provide an aromatic base flavor. Bay leaf and fresh sage add an herbal taste.
Turmeric, nutmeg, juniper berries, salt, and black pepper are other healing spices. A splash of lime juice delivers brightness to all of the different flavors.
Strain your soup before serving, and garnish with fresh cilantro!
Per Serving:
- Calories: 55
- Fats: 2g
- Protein: 6g
- Carbs: 5g
- Sodium: 104mg
23. Carrot Tomato Soup
Source: vegrecipesofindia.com
Sweet and tangy carrot tomato soup is wholesome, filling, and comforting.
Carrots deliver a sweet taste to your soup, while tomatoes add a tang. Red onions and garlic provide an aromatic base. Use cumin for a deep, earthy flavor.
Blend your soup to a smooth texture, and garnish with fresh cilantro or parsley.
These quick tortilla wrap recipes would pair well with your soup!
Per Serving:
- Calories: 237
- Fats: 18g
- Protein: 3g
- Carbs: 18g
- Sodium: 65mg
24. Rhubarb Soup
Source: baconismagic.ca
This Norwegian-inspired cold rhubarb soup is tart yet sweet and refreshing!
Rhubarb provides a sharp taste to your soup. Balance it with sugar for sweetness. Vanilla extract adds a delicious depth of flavor.
Blend your soup to a smooth texture when the rhubarb is cooked. Mix in a cornstarch slurry to thicken it. Serve it with a spoonful of vanilla ice cream!
Per Serving:
- Calories: 65
- Fats: 0g
- Carbs: 16g
- Sodium: 6mg
25. Sambhar
Source: vegrecipesofindia.com
This authentic South Indian vegetable and lentil soup is comforting, nutritious, and filling. It requires more prep and steps than others, but it’s worth the effort!
Turmeric-spiced lentils produce a thick texture for your soup. Ideal veggies include okra, potatoes, French beans, pumpkin, pearl onions, and fresh tomato.
Sambar powder delivers a unique flavor to your soup. Kashmiri red chili powder adds warmth and a vibrant red color. Use tamarind for a tangy burst of flavor. Garnish your soup with flavorful tadka.
Per Serving:
- Calories: 265
- Fats: 8g
- Protein: 11g
- Carbs: 38g
- Sodium: 60mg
26. Sprouted Kidney Bean Lime Soup
Source: frugalnutrition.com
Sprouted kidney bean soup is a comforting, wholesome dish when you’re feeling unwell. However, you must wait a few days for your kidney beans to sprout!
Add potatoes, carrots, and tomatoes to your soup alongside your kidney beans. Minced garlic and onion offer an aromatic base.
Jalapeno, cumin, chili powder, and red pepper flakes deliver a fusion of spicy flavor. Garnish your soup with fresh cilantro and a squeeze of lime juice for a citrus tang!
Per Serving:
- Calories: 211
- Fats: 1g
- Protein: 12g
- Carbs: 42g
- Sodium: 47mg
27. Mango Soup
Source: inthekitch.net
This Indian-inspired mango soup is traditionally known as fajeto. It’s sweet and spicy with a flavor that packs a punch!
Mango puree forms the base for your soup. It produces a creamy texture alongside yogurt. Spicy flavor comes from mustard seeds, fresh chilis, and chili powder.
Add a cozy, warming taste with ground coriander, turmeric, fenugreek, and cumin. A little sugar for sweetness balances the spicy flavors.
Per Serving:
- Calories: 322
- Fats: 11g
- Protein: 5g
- Carbs: 53g
- Sodium: 86mg
28. Strawberry Soup
Source: littlefamilyadventure.com
Cold and refreshing strawberry soup is creamy, sweet, effortless, and tastes like melted ice cream!
Vibrant red fresh strawberries provide the sweetest taste for your soup. Produce a creamy texture with heavy cream and Greek yogurt.
Garnish your soup with fresh strawberries and whipped cream!
Per Serving:
- Calories: 175
- Fats: 11g
- Carbs: 14g
- Sodium: 25mg
29. Chilled Swedish Blueberry Soup
Source: hintofhealthy.com
Tasty Swedish blueberry soup is best served as a breakfast or dessert! It’s deliciously sweet and easy to make.
Fresh blueberries are the star of the dish. Simmer them in boiling water with maple syrup for added natural sweetness. Thicken your soup with a cornstarch slurry and cool before serving!
Per Serving:
- Calories: 254
- Fats: 1g
- Protein: 2g
- Carbs: 64g
- Sodium: 17mg
30. Wild Garlic Soup
Source: joskitchenlarder.com
Simple wild garlic soup is delicious and creamy with an earthy, mild, garlicky flavor.
Potatoes provide a thick, creamy texture to your soup without the need for cream. Add onion, leek, and celery for an aromatic taste.
As the star of your soup is wild garlic, add it at the end of cooking time. Stir until wilted, then blend immediately for maximum flavor and color!
Per Serving:
- Calories: 209
- Fats: 7g
- Protein: 4g
- Carbs: 33g
- Sodium: 60mg
31. Carrot and Coriander
Source: hungryhealthyhappy.com
Carrot and coriander is a classic flavor combination. They meld perfectly in this warming, cozy, healthy soup.
Fresh carrots are one of the main ingredients in your soup. Add an onion for depth of flavor and potato to help thicken it.
Cook your veggies in low-sodium stock with a bit of ground coriander. Add fresh cilantro before blending to a smooth consistency.
Per Serving:
- Calories: 73
- Fats: 1g
- Protein: 2g
- Carbs: 15g
- Sodium: 91mg