If you’re watching your sodium intake, you’ve come to the right place for delicious, low-sodium soups.
Hot or cold, meaty or vegetarian—even fruity—there are countless soups that deliver bold flavor without excess salt.
Below is a carefully curated selection of low-sodium soup recipes to help you enjoy satisfying meals while keeping sodium in check.
What Soup Has the Least Sodium?
Many canned soups are high in sodium, but homemade versions give you full control. Vegetable-based soups made with low-sodium broth are some of the best options when you want to minimize salt while maximizing flavor.
Is There a Soup with No Salt?
While a pinch of salt often enhances flavors, some soups naturally need little to no added sodium. Cold fruit-based soups—such as watermelon, strawberry, or mango gazpachos—can be bright, refreshing, and satisfying without salt.
Low Sodium Soup Recipes
Here are 31 low-sodium soups that rely on fresh ingredients, herbs, spices, and smart techniques to deliver flavor without excessive sodium.
1. Sour Cabbage Soup
Source: yuzubakes.com
A Russian-style soup featuring sauerkraut for tang and depth with very little sodium. Sautéed onion and chili powder boost flavor, then simmer until the acidity suits your taste.
Per Serving:
- Calories: 96
- Fats: 7g
- Protein: 2g
- Carbs: 9g
- Sodium: 30mg
2. Mushroom Wild Rice Soup
Source: jessicainthekitchen.com
Earthy mushrooms and chewy wild rice create a creamy, satisfying bowl. Onions, celery, garlic, carrots, thyme, and oregano round out the profile—use low-sodium vegetable broth to keep salt low.
Per Serving:
- Calories: 153
- Fats: 9g
- Protein: 4g
- Carbs: 17g
- Sodium: 52mg
3. Fresh Green Soup
Source: amummytoo.co.uk
Spinach, frozen peas, green onions, garlic, and potato make a vibrant, creamy soup. Blend with natural yogurt for a silky finish and garnish with mint and extra peas.
Per Serving:
- Calories: 99
- Fats: 2g
- Protein: 5g
- Carbs: 16g
- Sodium: 42mg
4. Cabbage Soup
Source: easyanddelish.com
A vegetable-packed, budget-friendly soup built on shredded cabbage, bell pepper, tomato, spinach, and broccoli slaw. Use low-sodium stock, turmeric, and lemon juice for warmth and brightness.
Per Serving:
- Calories: 70
- Fats: 1g
- Protein: 4g
- Carbs: 9g
- Sodium: 66mg
5. Sweet Corn Gazpacho
Source: spoonforkbacon.com
A bright, sweet twist on gazpacho starring fresh corn, yellow cherry tomatoes, bell pepper, shallot, garlic, and white beans for creaminess. Add cayenne or ginger for heat and lime for acidity.
Per Serving:
- Calories: 97
- Fats: 1g
- Protein: 4g
- Carbs: 21g
- Sodium: 108mg
6. Artichoke Soup
Source: greedygourmet.com
Creamy Jerusalem artichoke soup offers a sweet, nutty flavor. Start with sautéed onion and garlic, then finish with cream and chopped chives for richness and balance.
Per Serving:
- Calories: 559
- Fats: 59.4g
- Protein: 1.4g
- Carbs: 11g
- Sodium: 3.5mg
7. 3 Ingredient Tomato Soup
Source: hauteandhealthyliving.com
A simple, creamy tomato soup made with onions, canned tomatoes, and evaporated milk. Quick to prepare, and easy to top with basil and grated parmesan for extra flavor without heavy salt.
Per Serving:
- Calories: 92
- Fats: 4g
- Protein: 5g
- Carbs: 10g
- Sodium: 75mg
8. Vegan Roasted Tomato Soup
Source: wholenewmom.com
Roast tomatoes, garlic, and onion until caramelized, then blend with cashews for creaminess. Bouillon and cayenne add subtle depth and warmth while keeping added salt low.
Per Serving:
- Calories: 125
- Fats: 8g
- Protein: 4g
- Carbs: 13g
- Sodium: 12mg
9. Carrot Soup
Source: greedygourmet.com
Smooth and comforting, this soup highlights carrots with a light vegetable stock, sautéed onion, and cooked rice or potato to thicken—simple and naturally flavorful.
Per Serving:
- Calories: 152
- Fats: 6.1g
- Protein: 2.3g
- Carbs: 23.1g
- Sodium: 126mg
10. Broccoli Almond Soup
Source: homecookingcollective.com
Broccoli blended with blanched almonds and Greek yogurt makes a light, nutty, and creamy soup. Finish with a mustard seed tadka for aroma and flavor without excessive salt.
Per Serving:
- Calories: 173
- Fats: 14g
- Protein: 4g
- Carbs: 10g
- Sodium: 40mg
11. Sweet Potato Black Bean
Source: thefoodblog.net
Sweet potato combined with black beans, corn, and Southwestern spices yields a hearty, slightly smoky soup. Lime and cilantro add brightness while cumin and chipotle supply depth.
Per Serving:
- Calories: 164
- Fats: 6g
- Protein: 2g
- Carbs: 25g
- Sodium: 80mg
12. Cold Cucumber Soup
Source: whatagirleats.com
A refreshing, creamy cold soup made with cucumbers, shallots, garlic, dill, ground cumin, lime, and Greek yogurt. Salt can be minimal or omitted if ingredients are very fresh.
Per Serving:
- Calories: 57
- Fats: 0.4g
- Protein: 8g
- Carbs: 5g
- Sodium: 27mg
13. Watermelon Gazpacho Soup
Source: mypureplants.com
Sweet watermelon combined with tomato, cucumber, and red bell pepper creates a balanced summer soup. Fresh herbs like basil and mint lift the flavors without extra salt.
Per Serving:
- Calories: 52
- Fats: 1g
- Protein: 2g
- Carbs: 12g
- Sodium: 28mg
14. Chilled Watermelon Soup with Coconut Cream
Source: fearlessdining.com
A creamy, tropical chilled soup where watermelon and mint meet coconut cream. Blend with ice and a touch of lime oil for a refreshing, low-sodium treat.
Per Serving:
- Calories: 86
- Fats: 5g
- Protein: 1g
- Carbs: 10g
- Sodium: 5mg
15. Pumpkin Soup
Source: happykitchen.rocks
Roasted pumpkin or winter squash blended with garlic, shallot, turmeric, and paprika yields a warm, comforting soup. Roast the squash in olive oil to enhance natural sweetness without added salt.
Per Serving:
- Calories: 195
- Fats: 6.5g
- Protein: 4.6g
- Carbs: 33.7g
- Sodium: 53.3mg
16. Cold Pineapple Soup
Source: fearlessdining.com
Tropical and refreshing, this cold soup blends pineapple, banana, coconut cream, guava, and lime. A touch of dates or a light cheese garnish balances acidity while keeping sodium low.
Per Serving:
- Calories: 203
- Fats: 12g
- Protein: 3g
- Carbs: 26g
- Sodium: 52mg
17. Chilled Cucumber Avocado Soup
Source: drivemehungry.com
A cool, herb-forward soup of chilled vegetables, avocado, cucumber, scallions, parsley, basil, and mint. Blend with water or vegan yogurt and top with seeds for texture.
Per Serving:
- Calories: 106
- Fats: 9g
- Protein: 2g
- Carbs: 6g
- Sodium: 12mg
18. Strawberry and Tomato Gazpacho
Source: spoonforkbacon.com
Strawberries and ripe tomatoes pair with jalapeño and lime for a bright, slightly sweet-and-spicy gazpacho. A drizzle of honey and fresh mint lifts the profile without heavy salt.
Per Serving:
- Calories: 154
- Carbs: 31g
- Sodium: 61mg
19. Clear Soup
Source: masalaherb.com
A light, nutrient-rich broth infused with root vegetables like carrots, celery root, parsley root, and leeks plus whole spices. Strain well for a beautifully clear, low-sodium stock that’s versatile and restorative.
Per Serving:
- Calories: 129
- Fats: 4g
- Protein: 2g
- Carbs: 23g
- Sodium: 35mg
20. Bone Broth
Source: theforkedspoon.com
Long-simmered bones with roasted vegetables and warming spices yield a deeply flavored broth without added salt. Simmer at least eight hours for the best extraction of collagen and taste.
Per Serving:
- Calories: 45
- Fats: 0g
- Protein: 11g
- Carbs: 0g
- Sodium: 0mg
21. Clear Chicken Soup
Source: whiskaffair.com
A simple, nourishing chicken broth made with bone-in chicken, carrots, onions, garlic, bay, and thyme. Strain to keep the broth clear and stir shredded chicken back in for a light, satisfying bowl.
Per Serving:
- Calories: 172
- Fats: 11g
- Protein: 14g
- Carbs: 2g
- Sodium: 71mg
22. Healing Broth
Source: masalaherb.com
A comforting broth using low-sodium packaged stock, fresh ginger, garlic, bay, sage, turmeric, and warming spices. Finish with lime and cilantro for bright, restorative flavor.
Per Serving:
- Calories: 55
- Fats: 2g
- Protein: 6g
- Carbs: 5g
- Sodium: 104mg
23. Carrot Tomato Soup
Source: vegrecipesofindia.com
A sweet-and-tangy blend of carrots and tomatoes with red onion, garlic, and cumin. Blend until smooth and garnish with fresh cilantro or parsley.
Per Serving:
- Calories: 237
- Fats: 18g
- Protein: 3g
- Carbs: 18g
- Sodium: 65mg
24. Rhubarb Soup
Source: baconismagic.ca
A Norwegian-inspired cold soup that balances tart rhubarb with sugar and vanilla. Thicken with a cornstarch slurry and top with a scoop of vanilla ice cream for a sweet finish.
Per Serving:
- Calories: 65
- Fats: 0g
- Carbs: 16g
- Sodium: 6mg
25. Sambhar
Source: vegrecipesofindia.com
A hearty South Indian lentil and vegetable stew flavored with sambar powder, turmeric, and tamarind. It’s filling, nutritious, and uses spices to add complexity rather than relying on salt.
Per Serving:
- Calories: 265
- Fats: 8g
- Protein: 11g
- Carbs: 38g
- Sodium: 60mg
26. Sprouted Kidney Bean Lime Soup
Source: frugalnutrition.com
A wholesome, comforting soup featuring sprouted kidney beans, potatoes, carrots, and tomatoes. Spices like cumin and chili powder and a squeeze of lime deliver bold flavor.
Per Serving:
- Calories: 211
- Fats: 1g
- Protein: 12g
- Carbs: 42g
- Sodium: 47mg
27. Mango Soup
Source: inthekitch.net
Also known as fajeto, this Indian-inspired soup blends mango purée with yogurt, mustard seeds, chilis, and warming spices like coriander and fenugreek for a sweet-spicy balance.
Per Serving:
- Calories: 322
- Fats: 11g
- Protein: 5g
- Carbs: 53g
- Sodium: 86mg
28. Strawberry Soup
Source: littlefamilyadventure.com
A chilled, dessert-like soup made with ripe strawberries, cream, and Greek yogurt—sweet and creamy, reminiscent of melted ice cream with very little sodium.
Per Serving:
- Calories: 175
- Fats: 11g
- Carbs: 14g
- Sodium: 25mg
29. Chilled Swedish Blueberry Soup
Source: hintofhealthy.com
A sweet breakfast or dessert soup where blueberries are simmered with maple syrup, thickened, and chilled—simple, naturally sweet, and low in sodium.
Per Serving:
- Calories: 254
- Fats: 1g
- Protein: 2g
- Carbs: 64g
- Sodium: 17mg
30. Wild Garlic Soup
Source: joskitchenlarder.com
Wild garlic added at the end of cooking keeps its fresh flavor and color. Potatoes give body without cream, while onion, leek, and celery create a savory base.
Per Serving:
- Calories: 209
- Fats: 7g
- Protein: 4g
- Carbs: 33g
- Sodium: 60mg
31. Carrot and Coriander
Source: hungryhealthyhappy.com
A classic combination—carrots, onion, potato, and ground coriander—cooked in low-sodium stock and blended smooth. Finish with fresh cilantro for bright flavor.
Per Serving:
- Calories: 73
- Fats: 1g
- Protein: 2g
- Carbs: 15g
- Sodium: 91mg