Egg drop soup, also known as egg flower soup, is a popular Chinese soup made by dripping beaten eggs into hot chicken broth. The eggs cook immediately and form ribbon-like strands in the broth. Egg drop soup is loved for its simplicity, velvety texture, and comforting flavor. But is this soothing soup high in sodium?
Sodium is an important electrolyte and nutrient, but consuming too much can lead to high blood pressure, heart disease, stroke, and other health issues. The recommended daily sodium intake for most adults is less than 2,300 milligrams (mg). For individuals with hypertension or at risk of heart disease, the recommendation is even lower at 1,500 mg per day.
In this article, we’ll take a closer look at the sodium content of egg drop soup and whether it should be limited in a low-sodium diet. We’ll also provide tips for reducing sodium when making or ordering this classic soup.
Sodium in Homemade Egg Drop Soup
The sodium content of homemade egg drop soup can vary widely depending on the ingredients and preparations used. Here are some general guidelines:
– Chicken broth: The biggest source of sodium in egg drop soup comes from the chicken broth. An average 1 cup serving of canned chicken broth contains 700-1,000 mg of sodium. Low-sodium or no-salt-added broth options cut this significantly to about 100-200 mg per serving. Homemade chicken stock can have under 50 mg sodium per cup.
– Soy sauce: Just 1 teaspoon of soy sauce contains about 300-500 mg of sodium. Soy sauce is often used to season the broth in egg drop soup. Omitting it or using low-sodium soy sauce reduces the overall sodium content.
– Salt: Plain salt is sodium chloride, so seasoning egg drop soup with table salt also increases the sodium levels. Limiting added salt helps control sodium.
– Eggs, vegetables, corn starch: The remaining ingredients – beaten eggs, scallions, carrots, corn starch – have minimal effects on the sodium content.
By choosing low-sodium broth and minimizing salt and soy sauce, it’s possible to make homemade egg drop soup with less than 200-300 mg sodium per serving. Using regular canned broth can result in 800-1200 mg sodium per bowl.
Sample Low-Sodium Homemade Egg Drop Soup
– 4 cups low-sodium chicken broth (about 100 mg sodium per cup)
– 1 cup water
– 1 Tbsp corn starch
– 2 eggs, beaten
– 2 Tbsp chopped scallions
– 1 carrot, julienned
– Black pepper to taste
Total sodium: About 400 mg per serving
Sample Regular Homemade Egg Drop Soup
– 4 cups canned chicken broth (about 800 mg sodium per cup)
– 1 Tbsp soy sauce (about 500 mg sodium)
– 1⁄2 tsp salt (300 mg sodium)
– 2 eggs, beaten
– 2 Tbsp chopped scallions
– 1 carrot, julienned
Total sodium: About 1200 mg per serving
As you can see, the sodium content of homemade egg drop soup spans a wide range. Following a low-sodium diet requires diligence when making this soup yourself.
Sodium Content in Restaurant Egg Drop Soup
Ordering egg drop soup from a restaurant tends to add even more sodium. According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of egg drop soup from a typical Chinese restaurant contains:
– 1262 mg sodium
– 106 calories
– 7 g carbohydrates
– 8 g protein
With well over half of the daily recommended sodium content in a single cup, restaurant egg drop soup should be avoided by those limiting their salt intake.
Why is the sodium content so high in restaurant preparations? Most restaurants use store-bought bases or bouillon cubes to make their soups. These commercial products are packed with salt to boost flavor. Restaurants also tend to use full-sodium broths and season aggressively with soy sauce.
Some restaurants are starting to offer lower sodium soups to accommodate patrons with dietary needs. But it’s always smart to ask about sodium content when ordering. Steer clear of dishes labeled as “traditional preparation” as those are likely to have very high sodium levels.
Tips for Ordering Lower Sodium Egg Drop Soup
If you want to enjoy egg drop soup from a restaurant while controlling your sodium intake, here are some tips:
– Ask if a low-sodium version is available. Many restaurants are happy to substitute low-sodium broth upon request.
– Choose broth-based soups over cream-based. Creamy egg drop soup likely contains even more sodium than broth versions.
– Flavor with extra white pepper or hot chili oil instead of soy sauce.
– Request it without added salt or MSG.
– Order a small size instead of a large to limit portions.
– Balance it out by choosing lower sodium dishes for the rest of the meal.
– Add your own garnish of scallions, cilantro or chili peppers to boost flavor without salt.
– Enjoy it as an appetizer rather than the main meal.
While it’s tricky to find low-sodium versions, a few adjustments can help reduce (but not eliminate) the sodium content of restaurant egg drop soup.
Healthiest Ways to Enjoy Egg Drop Soup
Egg drop soup can be part of a healthy diet, even if you’re watching your sodium intake. Here are some tips:
– Make it at home using low-sodium or homemade chicken broth. Avoid adding soy sauce or salt.
– Balance it with very low sodium side dishes such as stir fried vegetables, brown rice, or fresh fruit.
– Enjoy small portions as a first course instead of a main meal.
– Add extra vegetables like mushrooms, zucchini, spinach or carrots to increase nutritional value.
– Top with fresh herbs, chili oil, lime juice or rice vinegar for flavor without salt.
– If dining out, ask for low-sodium or request no MSG. Only consume a cup as part of your meal.
– If using canned soup, choose low-sodium brands and adjust seasonings to taste.
– Stick to just 1-2 servings a week and avoid other high sodium foods that day.
Following a low-sodium diet doesn’t mean cutting out favorites like egg drop soup entirely. With some adjustments to ingredients and portions, you can still enjoy this soup without going over your sodium limits.
Low Sodium Alternatives to Egg Drop Soup
If you need to strictly limit sodium, egg drop soup may be too high, even when homemade. Here are some lower sodium soup alternatives:
Hot and Sour Soup
Traditional hot and sour soup recipes also call for chicken broth and soy sauce, but the bold, spicy flavor means you can get away with much less. With low-sodium broth and just a teaspoon of soy sauce, a bowl of hot and sour soup has about 300 mg sodium. Load it up with mushrooms, bamboo shoots, vinegar and chili paste for lots of flavor.
Wonton Soup
Wontons are stuffed with pork and shrimp, giving this soup plenty of flavor without relying on sodium. Make it with low-sodium broth and skip the soy sauce drizzle for just 200-300 mg per serving. For extra nutrition, add bok choy, carrots and scallions.
Egg Drop Soup with Tofu
Silken tofu is blended into the broth for a creamy base. Dice up firm tofu and add along with the egg ribbons, mushrooms and scallions for a hearty vegetarian soup with no more than 300 mg sodium per bowl.
Clear Vegetable Soup
A Asian-inspired vegetable broth is light and nourishing on its own. Adding mushrooms, bok choy, snow peas and shredded carrots boosts the flavor and nutrition without requiring salt. Season with a dash of rice vinegar and white pepper.
Miso Soup
The fermented soybean paste adds savory umami flavor to this classic Japanese soup. Pair it with soft tofu, seaweed and shiitake mushrooms for a light but satisfying low-sodium option.
With a little creativity, you can definitely still enjoy delicious and healthy soups while limiting sodium. The key is control over the ingredients and smart substitutes for salt.
Conclusion
Egg drop soup is certainly on the high side when it comes to sodium content. Restaurant versions in particular pack more than a full day’s worth of salt into a single bowl. Homemade egg drop soup gives you more control over reducing sodium, but it requires using low-sodium broth and minimizing additions of soy sauce and salt.
Enjoying egg drop soup as part of a healthy diet is definitely possible by adjusting preparation methods, portions, and frequency. Balance it out with lower sodium foods for the rest of the meal. And consider switching to similar-tasting soups like wonton or hot and sour on some days for more variety while meeting your sodium goals. With a little planning, you can still occasionally treat yourself to the simple pleasures of this comforting soup.