⏱ 18 min totalEasy Microwave Sausage, Kale, and White Beans
Per 1 serving · 404 g · 5 ingredients
of a 2,000 cal day
- Protein29g31% of calories
- Carbs45g48% of calories
- Fat8.8g21% of calories
- ✓ Protein-dense
At a glance
One serving of Easy Microwave Sausage, Kale, and White Beans (404 g) has 357 calories, with 29 g of protein, 45 g of carbohydrates and 8.8 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (59% DV), dietary fiber (42% DV) and Vitamin A (74% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Dietary fiber42%
- Vitamin A74%
- Vitamin C182%
- Vitamin E21%
- Vitamin K790%
Good source of
10–19% of the daily value
- Niacin19%
- Pantothenic acid13%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 link 3 oz Sweet Italian sausage
½ cup White beans
¼ cup, chopped Onion
1 tbsp Chicken broth
2 cup, chopped Kale
Directions
- 1
Slice Italian Sausage. Add sausage, navy beans, onions, and chicken broth in a microwave safe bowl. Microwave for 4-5 minutes or until sausage is fully cooked.
- 2
Add kale to mixture. Microwave an additional 2-3 minutes or until kale has fully wilted. Stir and serve. Enjoy!
Vitamins & minerals
Amounts for 1 serving (404 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 670 μg | 74% |
| Vitamin C | 164 mg | 182% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 948 μg | 790% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 285 μg | 71% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 4 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 327 mg | 33% |
| Iron | 7 mg | 87% |
| Potassium | 1,477 mg | 31% |
| Magnesium | 144 mg | 34% |
| Phosphorus | 341 mg | 49% |
| Zinc | 4 mg | 33% |
| Copper | 2 mg | 265% |
| Manganese | 2 mg | 70% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 7,943 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 357 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Easy Microwave Sausage, Kale, and White Beans?
One serving of Easy Microwave Sausage, Kale, and White Beans (1 serving) has 357 calories, which works out to 88 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Easy Microwave Sausage, Kale, and White Beans high in protein?
Yes. It has 29 g of protein per serving, and 31% of its calories come from protein (8.2 g of protein per 100 calories).
Are Easy Microwave Sausage, Kale, and White Beans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Easy Microwave Sausage, Kale, and White Beans?
594 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Easy Microwave Sausage, Kale, and White Beans?
5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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