⏱ 45 min totalKale and Potato Soup with Turkey Sausage
Per 1 serving · 959 g · 11 ingredients
of a 2,000 cal day
- Protein33g30% of calories
- Carbs56g51% of calories
- Fat9.5g19% of calories
- ✓ Protein-dense
At a glance
One serving of Kale and Potato Soup with Turkey Sausage (959 g) has 427 calories, with 33 g of protein, 56 g of carbohydrates and 9.5 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (66% DV), dietary fiber (37% DV) and Vitamin A (90% DV). Keep an eye on sodium and cholesterol, which provide 75% and 21% of the daily value.
High in
20%+ of the daily value
- Protein66%
- Dietary fiber37%
- Vitamin A90%
- Vitamin C234%
- Vitamin K793%
- Thiamine40%
Good source of
10–19% of the daily value
- Vitamin E17%
Watch
20%+ of the daily value
- Sodium75%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Turkey sausage
2 cup, chopped Kale
¼ tsp Olive oil
¼ medium Onion
¼ medium Carrots
1 cloves, minced Garlic
2 cup Chicken broth
1 Potato medium Potato- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
¹⁄₁₆ tsp Black pepper- 🥄¼ dash Salt
Directions
- 1
In a large Dutch oven or pot, cook the turkey sausage over medium-low heat until browned, about 10 minutes.
- 2
Remove the sausage from the pot, let it cool, and cut into thin slices.
- 3
Add olive oil, onions, and carrots to the pot; cook on medium heat until soft, about 5 minutes. Add garlic and cook for 1 minute more.
- 4
Add chicken broth, black pepper, sausage, potatoes, and red pepper flakes; bring to a boil.
- 5
Cook, covered, for about 10 to 15 minutes. Add kale and cook partially covered until the potatoes are tender, about 5-6 minutes. Adjust salt if needed.
Vitamins & minerals
Amounts for 1 serving (959 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 808 μg | 90% |
| Vitamin C | 210 mg | 234% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 951 μg | 793% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 11 mg | 68% |
| Vitamin B6 | 1 mg | 111% |
| Folate (B9) | 250 μg | 62% |
| Vitamin B12 | 1 μg | 60% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 45 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 298 mg | 30% |
| Iron | 6 mg | 76% |
| Potassium | 2,288 mg | 49% |
| Magnesium | 139 mg | 33% |
| Phosphorus | 500 mg | 71% |
| Zinc | 4 mg | 39% |
| Copper | 2 mg | 277% |
| Manganese | 2 mg | 67% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 612 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 9,218 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 10 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 9 μg | — |
| Serine | 1 g | — |
| Starch | 33 g | — |
| Sucrose | 1 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 427 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Kale and Potato Soup with Turkey Sausage?
One serving of Kale and Potato Soup with Turkey Sausage (1 serving) has 427 calories, which works out to 45 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Kale and Potato Soup with Turkey Sausage high in protein?
Yes. It has 33 g of protein per serving, and 30% of its calories come from protein (7.8 g of protein per 100 calories).
Is Kale and Potato Soup with Turkey Sausage keto-friendly?
It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale and Potato Soup with Turkey Sausage?
1728 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale and Potato Soup with Turkey Sausage?
7.7 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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