200 calories; 140mg sodium; 7g protein; 5g fiber per one-can serving
This hearty soup is naturally high in immune-boosting vitamin C, serves as an excellent source of iron, and also contains healthy fats from olive oil, says Dr. Young, whose top overall super-soup picks are minestrone and bean. Plus, a single serving packs vegetables like roasted yellow peppers, red peppers, and zucchini, the likes of which you don't often see in packaged soups. The only drawbacks? The soup does contain some MSG-like ingredients (it’s hard to find many processed foods that don’t), and this particular variety is not available in BPA-free packaging, like some other Trader Joe's products.
Upgrade: To round out your meal, pair with a whole-wheat pita (look for the word “whole” to appear before the grain as the first ingredient on the list), low-sodium turkey (for added protein) and a slice of part-skim (or low-fat) cheese.
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