Kale sausage soup

Dinner

Item Rating: 70/100

1 serving (250 grams) contains 200 calories, 12.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		754.7 mg	32%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	2.8 g	10%
	Sugars	1.9 g
protein		11.3 g	22%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		1.9 mg	10%
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

Source of Calories

Fat: 84 cal (45.3%)

Protein: 45 cal (24.2%)

Carbs: 56 cal (30.4%)

About Kale sausage soup

Kale sausage soup is a hearty dish with roots in European cuisine, notably popular in Portuguese Caldo Verde. This flavorful soup combines nutrient-dense kale with savory sausage, often accompanied by potatoes or beans. Kale is renowned for its exceptional nutritional density, offering a wealth of vitamins A, C, and K, along with fiber and antioxidants. Sausage contributes protein and fat, providing satiating energy, while additional ingredients like potatoes add carbohydrates. As a balanced meal, this soup can be tailored to various dietary needs by adjusting the type of sausage and optional starches.

Health Benefits

• Kale is an excellent source of vitamin K, which supports bone health and proper blood clotting.
• The soup contains vitamin C from kale, which boosts immune function and promotes skin health.
• High fiber content from kale and other vegetables improves digestion and supports gut health.
• Sausage provides protein, which is essential for muscle repair and maintenance.
• Antioxidants in kale, such as beta-carotene, may reduce oxidative stress and support overall cellular health.

Dietary Considerations

Allergens: Contains pork (if using pork sausage)

Suitable for: Keto (if low-carb adjustments are made), high-protein diets

Not suitable for: Vegan, vegetarian (if using meat sausage)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Reheat thoroughly before serving.

Common Questions About Kale sausage soup Nutrition

What are the key nutritional facts of kale sausage soup?

Kale sausage soup typically provides approximately 250-400 calories per serving, depending on the recipe, with 10-15 grams of protein and 5-8 grams of carbohydrates. It is a good source of vitamin A, vitamin K, and iron due to the kale, and it often includes healthy fats from the sausage if made with minimal processed ingredients.

Can I eat kale sausage soup on a keto diet?

Yes, kale sausage soup can be keto-friendly if made with low-carb ingredients such as leafy kale, heavy cream, and high-fat sausage. Avoid adding starchy vegetables like potatoes or beans to keep the carbohydrate content within keto guidelines, which is typically under 20-50 grams per day.

What are the health benefits or concerns of eating kale sausage soup?

Kale sausage soup is nutrient-dense, offering vitamins A, C, and K from kale, protein from the sausage, and anti-inflammatory properties from potential ingredients like garlic or onions. However, commercially prepared versions may be high in sodium and saturated fats, so it's important to check labels or prepare it at home with healthy substitutions.

What is the recommended serving size for kale sausage soup?

A typical serving size for kale sausage soup is about 1 to 1.5 cups, which is usually enough to serve as a main dish when combined with a side salad or low-carb bread. Adjust portion sizes to fit your individual caloric and macronutrient needs if you're following a specific diet.

How does kale sausage soup compare to other soups like chicken noodle or lentil soup?

Compared to chicken noodle soup, kale sausage soup tends to be higher in fat and lower in carbohydrates, making it a better option for low-carb and keto diets. However, it is usually not as fiber-rich as lentil soup, which contains more plant-based proteins and carbohydrates. Kale sausage soup is an excellent choice for nutrient density and flavor variety from the inclusion of leafy greens and protein-rich sausage.

Data Sources & Scientific References