100 calories; 380mg sodium; 1g fiber; 5g protein per serving (4 per box)
In general, it’s a safe bet to avoid all creamy soups—most are typically thick, white and high in saturated fat. But this one is veggie-based, pleasingly low in calories and sodium, and uses low-fat milk (no butter, cream, or cheese here). The kicker: Since it comes in an aseptic box, this soup is also BPA-free. “Some of the flavor here is coming from sugar, with each serving containing 12 grams, so just keep your soup accompaniments low in the sweet stuff,” says Jessica Jones, M.S., R.D., a clinical dietitian at Brooklyn-based Kings County Hospital Center and co-host of Food Heaven Made Easy with Wendy & Jess. “This soup is tasty by itself or can be used as a healthful base when you’re preparing other soups,” she adds.
Upgrade: Toss in freshly chopped tomatoes, which are rich in the powerful antioxidant lycopene—it’s been linked to reduced prostate cancer risk and lower stroke risk. You can also add one-half cup of rinsed low-sodium black beans for an extra 7g of protein and 8g of fiber, topping it off with a few slices avocado for some heart-healthy monosaturated fats.