80 calories; 290mg sodium; 6g fiber; 8g protein per serving (2 per can)
You’d be hard-pressed to find a nutritionist who doesn’t recommend Amy's. That’s because these flavor-packed soups are packaged in BPA-free cans, preservative-free (yes, as in zip, zero, nothing-to-scan-here) and low in sodium. “Even the sodium amount in this isn't ideal,” says Lisa Young, Ph.D., R.D., C.D.N., an adjunct nutrition professor at NYU. “But there are other positives here—it has a hearty amount of fiber, a low number of calories, and it’s protein-packed.” Plus those fiber-rich lentils, which also give you a good dose of folate and iron, will leave your tank feeling full.
Upgrade: Slice, dice and drop immune-system-bolstering red bell peppers and hot chili peppers—all high in Vitamin C—into the pot, then turn it up a notch with seasonings. One study found garlic, onion, allspice and oregano to be the most potent bacteria killers.