While soup makes a warming, convenient meal in winter, many varieties contain loads of salt. See just how much could be hiding in your favourite soup.
Soup is great for an easy lunch or dinner on a chilly day. While there are now many interesting and tasty varieties on offer, you need to choose wisely.
On the upside, soup can be filling and provide you with a serve or two of vegies. However, on the downside they can hide an enormous amount of salt if you’re not careful.
It pays to read the label carefully and check the serving size, as some tins or sachets of soup can actually hold more than one serve – which will have a big impact on how much salt you’re eating. To compare different soups on the shelves, use the ‘per 100g’ column on the nutrition information panel. You’ll find salt listed as sodium. A good choice will have 200-400kJ, less than 3g fat and less than 300mg sodium per 100g.
We’ve compared some popular varieties of soups (based on servings recommended on the pack) so you can see just how much salt you could be eating without realising.
Heinz Salt Reduced Big Red condensed tomato soup 270mg sodium per 210g serve = 12% of your limit
La Zuppa carrot, coriander & ginger soup 1285mg sodium per 420g serve = 56% of your limit
Campbell’s Country Ladle butternut pumpkin mug size 809mg sodium per 300g serve = 35% of your limit
Pitango organic broccoli & blue cheese soup 56mg sodium per 300g serve = 2% of your limit
Continental salt reduced chicken noodle simmer soup 390mg sodium per 250g serve = 17% of your limit
La Zuppa traditional chicken & sweetcorn soup 618mg sodium per 270g serve = 27% of your limit
Woolworths Select chicken & sweet corn heat and serve soup 1638mg sodium per 420g serve = 71% of your limit
Trident Hot & Spicy Thai soup with noodles 1560mg sodium per 400g serve = 68% of your limit
Continental Cup a Soup hearty vegetable and beef 795mg sodium per 250g serve = 35% of your limit
Heinz Old Fashioned Chicken Soup of the Day 1250mg sodium per 430g serve = 54% of your limit
Top tip: The recommended maximum amount of salt is 6g (2300mg sodium) or 1.5 teaspoons a day.