130 calories; 480mg sodium; 3g fiber; 8g protein per serving (two per can)
Yes, this one has the highest amount of salt per serving. But beyond the sodium content here, there are health benefits that make this soup worth it for you—promise. It contains one-half cup of vegetables, which makes it a choice for nutritionist Jennifer Dimitriou, M .S., R.D., C.D.N., a nutritionist and bariatric surgery dietitian at New York-based Montefiore Medical Center. Plus, the chicken helps to pack in the protein. (Quick tip: When buying soup, look for white chicken meat to appear in the ingredients label, says Dimitriou.)
Upgrade: Add one to two cans of water before boiling to dilute the salt. Then, pair a serving with a simple, nutrient-packed salad, says Dimitriou. She suggests spinach (an anti-inflammatory cancer fighter), a handful of walnuts (rich in healthy fats), and one-half cup each of strawberries and blueberries (full of antioxidants and vitamin C).