1 serving (250 grams) contains 150 calories, 6.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
141.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 3.8 g | ||
| protein | 5.7 g | 11% | |
| 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
Source of Calories
About Kale soup
Kale soup is a comforting and nutrient-dense dish originating from European cuisines, particularly Portuguese (e.g., caldo verde). The soup typically combines kale, potatoes, onions, garlic, and occasionally proteins like sausage or beans. Kale is a cruciferous vegetable known for its robust nutritional profile, being high in vitamins A, C, and K, as well as fiber and antioxidants. A balanced serving is low in calories but rich in vital nutrients, making it a staple in both traditional and modern health-conscious diets.
Health Benefits
- Supports immune health due to high vitamin C content (53% of the Daily Value per cooked cup of kale).
- Promotes bone health through vitamin K, offering nearly 600% of the Daily Value per cooked cup.
- Aids digestion because it is high in dietary fiber, supporting gut health and regularity.
- Contains antioxidants like lutein and zeaxanthin, which support eye health and reduce oxidative stress.
- Provides iron (1.17 mg per cup cooked), supporting oxygen transport and energy production.
Dietary Considerations
Selection and Storage
Store raw kale in the refrigerator in a plastic bag for up to 5-7 days. If making soup, refrigerate leftovers in an airtight container for up to 3 days or freeze for up to 3 months.
Common Questions About Kale soup Nutrition
What is the nutritional content of kale soup?
Kale soup is generally low in calories, with approximately 150-250 calories per serving, depending on the recipe and added ingredients like potatoes or cream. It is rich in vitamins A, C, and K, and provides about 2-4 grams of protein per serving. It also contains fiber and antioxidants, making it a nutrient-dense option.
Is kale soup suitable for a keto diet?
Kale soup can be suitable for a keto diet if prepared without high-carb ingredients like potatoes or beans. By using kale, broth, and low-carb vegetables like zucchini or cauliflower, it can stay within the low-carb range required for keto compliance, usually around 5-10 net carbs per serving.
What are the health benefits of eating kale soup?
Kale soup is packed with antioxidants like quercetin and kaempferol, which help fight inflammation and oxidative stress. It is rich in calcium, vitamin K, and magnesium, supporting bone health, and contains fiber that aids digestion. However, excessive consumption of kale may lead to thyroid concerns due to goitrogens, which are only problematic in large amounts.
What is the recommended portion size for kale soup?
A typical serving of kale soup is about 1 to 1.5 cups, which is sufficient to enjoy its nutrients while keeping calories balanced. For a larger meal, pair it with a lean protein or whole-grain bread.
How does kale soup compare to spinach soup in terms of nutrition?
Kale soup tends to be higher in vitamins A and K than spinach soup, while spinach soup may contain slightly more iron per serving. Both soups are low-calorie and nutrient-rich, but kale soup often has a more robust flavor due to the fibrous nature of kale.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
