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Kale Soup⏱ 20 min total
Recipes

Kale Soup

Per 1 serving · 421 g · 4 ingredients

Calories
76
4%
of a 2,000 cal day
  • Protein
    6.1g
    28% of calories
  • Carbs
    14g
    63% of calories
  • Fat
    0.9g
    9% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Kale Soup (421 g) has 76 calories, with 6.1 g of protein, 14 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (63% of calories). It is high in Vitamin A (41% DV), Vitamin C (105% DV) and Vitamin K (399% DV). Keep an eye on sodium, which provides 43% of the daily value.

Per 100 g
18cal
very low energy density
Protein per 100 cal
8g
Net carbs
10g
carbs minus fiber
Fiber
3.9g
5 g sugar

High in

20%+ of the daily value

  • Vitamin A41%
  • Vitamin C105%
  • Vitamin K399%
  • Vitamin B623%
  • Folate (B9)28%
  • Copper117%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin E10%
  • Thiamine11%
  • Calcium12%
  • Iron15%
  • Potassium13%

Watch

20%+ of the daily value

  • Sodium43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min
  1. 1

    Bring a stock pot of water to boil. Boil kale in water until tender, about 5 minutes. Drain.

  2. 2

    Bring broth to a boil. Add onion, tomato, kale. Serve.

Vitamins & minerals

Amounts for 1 serving (421 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A371 μg
41%
Vitamin C94 mg
105%
Vitamin D0 μg
0%
Vitamin E2 mg
10%
Vitamin K479 μg
399%
Thiamine0.1 mg
11%
Riboflavin (B2)0.1 mg
6%
Niacin1 mg
8%
Vitamin B60.3 mg
23%
Folate (B9)113 μg
28%
Vitamin B120 μg
0%
Pantothenic acid0.2 mg
3%
Choline8 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium116 mg
12%
Iron1 mg
15%
Potassium628 mg
13%
Magnesium44 mg
10%
Phosphorus90 mg
13%
Zinc1 mg
5%
Copper1 mg
117%
Manganese1 mg
24%
Selenium1 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene122 μg—
Arginine0.2 g—
Aspartic acid0.4 g—
Beta carotene4,353 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.2 g—
Lycopene2,187 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0.1 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.3 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 76 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 15min
    Walking (3.5 mph)
  • 9min
    Cycling (moderate)
  • 6min
    Running (6 mph)
  • 11min
    Swimming laps

Common questions

How many calories are in Kale Soup?

One serving of Kale Soup (1 serving) has 76 calories, which works out to 18 calories per 100 g. That is about 3.8% of a 2,000-calorie day.

Is Kale Soup high in protein?

Not especially. It has 6.1 g of protein per serving, and protein supplies 28% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Kale Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 63% 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 Soup?

991 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Kale Soup?

5 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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