Caldo verde

Soup

Item Rating: 70/100

1 serving (250 grams) contains 150 calories, 6.0 grams of protein, 7.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		6.6 g	8%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		9.4 mg	3%
Sodium		566.0 mg	24%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	2.8 g	10%
	Sugars	1.9 g
protein		5.7 g	11%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		1.4 mg	7%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 59 cal (42.7%)

Protein: 22 cal (16.4%)

Carbs: 56 cal (40.9%)

About Caldo verde

Caldo Verde is a traditional Portuguese soup that originated in the Minho Province of northern Portugal. It is made with simple yet nutritious ingredients, including kale (or collard greens), potatoes, garlic, onions, olive oil, and sometimes slices of chorizo for added flavor. The soup is celebrated for its rich, hearty texture and greenish hue, which comes from the finely shredded kale. Nutritionally, Caldo Verde is a good source of fiber, antioxidants, and essential vitamins such as vitamin A and C from the kale, as well as potassium and complex carbohydrates from potatoes. Adding olive oil provides healthy monounsaturated fats that contribute to heart health. Depending on the preparation, it can be adapted for vegetarians or vegans by omitting the sausage, making it versatile and nutritious for many dietary preferences.

Health Benefits

• Kale is rich in vitamin K, which supports blood clotting and bone health.
• Potatoes provide a good source of potassium, which helps maintain healthy blood pressure levels.
• Olive oil contains monounsaturated fats and polyphenols, which support heart health and reduce inflammation.
• Garlic is high in allicin, a compound known for its antimicrobial properties and potential cardiovascular benefits.
• The soup overall offers dietary fiber from the kale and potatoes, which aids in digestion and promotes satiety.

Dietary Considerations

Allergens: Contains none (unless sausage contains allergens like soy or wheat)

Suitable for: Vegetarian (if sausage is omitted), vegan (if prepared without animal products), gluten-free (if sausage and other added ingredients are gluten-free)

Not suitable for: Low-carb diets (due to potatoes), paleo diets (if potatoes are included), individuals avoiding processed meats (if chorizo is added)

Selection and Storage

Store Caldo Verde in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, stirring to maintain its texture and emulsify the olive oil.

Common Questions About Caldo verde Nutrition

Is Caldo Verde high in protein?

Caldo Verde, a traditional Portuguese soup made with ingredients like potatoes, kale, and chorizo or sausage, contains moderate protein depending on the type and amount of sausage used. A typical serving may provide around 8-12 grams of protein, mostly from the sausage, making it a good source of protein if paired with other protein-rich foods.

Can I eat Caldo Verde on a keto diet?

Caldo Verde is not naturally keto-friendly due to its use of potatoes, which are high in carbohydrates. However, you can modify it for a keto diet by substituting the potatoes with low-carb vegetables like cauliflower or turnips, while keeping the kale and sausage as is.

What are the health benefits or concerns of eating Caldo Verde?

Caldo Verde is rich in vitamins A, C, and K thanks to the kale, and it provides fiber and antioxidants. However, traditional recipes may use high-fat and high-sodium sausage, which could be a concern for those with cardiovascular or sodium-restricted diets. Opting for lower-fat and lower-sodium sausage can make it a healthier choice.

What is the recommended serving size for Caldo Verde?

A standard serving size of Caldo Verde is about 1 to 1.5 cups, which typically contains around 150-250 calories depending on the amount of sausage and type of broth used. This portion size helps balance calorie intake while still enjoying the soup’s hearty flavor.

How does Caldo Verde compare to other soups like minestrone or lentil soup?

Caldo Verde is lighter in protein than lentil soup since it does not rely on legumes, but it has more iron and vitamin K due to the kale. Compared to minestrone, Caldo Verde is simpler in terms of ingredients and flavor but can be higher in sodium and fat if traditional sausage is used. Both minestrone and lentil soup can be more naturally vegetarian-friendly unless Caldo Verde is adapted.

Data Sources & Scientific References