⏱ 60 min totalFettuccine with Sausage and Kale
Per 1 serving · 202 g · 6 ingredients
of a 2,000 cal day
- Protein25g27% of calories
- Carbs33g36% of calories
- Fat16g38% of calories
At a glance
One serving of Fettuccine with Sausage and Kale (202 g) has 360 calories, with 25 g of protein, 33 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (49% DV), dietary fiber (22% DV) and Vitamin A (28% DV). Keep an eye on sodium and cholesterol, which provide 28% and 20% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Dietary fiber22%
- Vitamin A28%
- Vitamin C62%
- Vitamin K266%
- Thiamine24%
Good source of
10–19% of the daily value
- Vitamin E12%
- Calcium18%
- Potassium11%
Watch
20%+ of the daily value
- Sodium28%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Parmesan cheese
½ tbsp Olive oil
2 ⅔ oz Turkey sausage
1 ⅓ oz Whole wheat pasta
⅔ cup, chopped Kale
⅛ cup Chicken broth
Directions
- 1
Remove stems and ribs from the kale, then finely chop the leaves.
- 2
Heat the olive oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Cook the sausage, breaking up any lumps with a spoon, until browned, about 5 to 7 minutes.
- 3
Meanwhile, blanch the kale in a 6-quart pot of boiling salted water, uncovered, for 5 minutes. Remove the kale with a large sieve and drain. Return the cooking water in the pot to a boil, then cook the pasta in the boiling water, uncovered, until al dente. Reserve 1 cup of the pasta-cooking water, then drain the pasta in a colander.
- 4
While the pasta cooks, add the kale to the sausage in the skillet and sauté, stirring frequently, until just tender, about 5 minutes. Add the broth, stirring and scraping up any brown bits from the bottom of the skillet. Then add the pasta and 1/2 cup of the reserved cooking water to the skillet, tossing until combined. Stir in the cheese and thin with additional cooking water if desired.
- 5
Serve immediately, with additional cheese on the side.
Vitamins & minerals
Amounts for 1 serving (202 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 248 μg | 28% |
| Vitamin C | 55 mg | 62% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 319 μg | 266% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 6 mg | 38% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 90 μg | 22% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 2 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 182 mg | 18% |
| Iron | 3 mg | 39% |
| Potassium | 531 mg | 11% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 327 mg | 47% |
| Zinc | 4 mg | 34% |
| Copper | 1 mg | 103% |
| Manganese | 1 mg | 65% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 32 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,661 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 8 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 23 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 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 360 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)
- 51minSwimming laps
Common questions
How many calories are in Fettuccine with Sausage and Kale?
One serving of Fettuccine with Sausage and Kale (1 serving) has 360 calories, which works out to 179 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Fettuccine with Sausage and Kale high in protein?
It provides a solid 25 g of protein per serving (49% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fettuccine with Sausage and Kale keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fettuccine with Sausage and Kale?
651 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fettuccine with Sausage and Kale?
1.1 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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