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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.The nutrition is all in the numbers here (look at those protein and fiber counts! Upgrade: Add chunks of potato to provide a dose of vitamins C and B6, as well as copper, potassium, and dietary fiber, says Jones.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. One study found garlic, onion, allspice and oregano to be the most potent bacteria killers.

Click through as experts share their favorites (spoiler alert: it might be time to think outside-the-can)—and get tips on how to rev up their nutrition at every meal. You’d be hard-pressed to find a nutritionist who doesn’t recommend Amy's. 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.“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. D., a clinical dietitian at Brooklyn-based Kings County Hospital Center and co-host of .“This soup is tasty by itself or can be used as a healthful base when you’re preparing other soups,” she adds.It is, however, a little on the low side in terms of fiber, but that can be easily boosted.Upgrade: Add fresh or frozen broccoli, Brussels sprouts, or cabbage, which are some of the highest-fiber vegetables.

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