⏱ 40 min totalKeto Zuppa Toscana Soup
Per 1 serving · 319 g · 10 ingredients
of a 2,000 cal day
- Protein14g14% of calories
- Carbs9.3g9% of calories
- Fat34g77% of calories
At a glance
One serving of Keto Zuppa Toscana Soup (319 g) has 393 calories, with 14 g of protein, 9.3 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (77% of calories). It is high in protein (28% DV), Vitamin A (26% DV) and Vitamin C (46% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 45%, 74% and 31% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Vitamin A26%
- Vitamin C46%
- Vitamin K133%
- Thiamine35%
- Niacin24%
Good source of
10–19% of the daily value
- Riboflavin (B2)17%
- Folate (B9)13%
- Pantothenic acid11%
- Calcium10%
- Potassium12%
- Zinc14%
Watch
20%+ of the daily value
- Sodium45%
- Saturated fat74%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Italian sausage
1 strip Bacon
¹⁄₁₆ medium Onion
⅓ cloves, minced Garlic
⁹⁄₁₆ cup Chicken broth
⅓ cup, cubes Rutabaga- 🥄¹⁄₁₆ tsp Salt
³⁄₁₆ tsp Black pepper
⅓ cup, chopped Kale
⅛ cup, fluid Heavy whipping cream
Directions
- 1
In a large skillet over medium-high heat, brown the sausage for about 7-9 minutes until cooked through. Remove casings if necessary and break apart the sausage as it cooks. Drain any fat and set the cooked sausage aside.
- 2
In a large pot or Dutch oven over medium heat, cook the bacon for 5-7 minutes until cooked through. Drain any fat from the pot.
- 3
Add the onions and garlic to the pot and sauté for 3-5 minutes.
- 4
Add the chicken broth, rutabagas, salt, and pepper. Bring to a boil over high heat, then reduce the heat to low and simmer for 12-15 minutes until the rutabagas are tender.
- 5
Add the chopped kale and return the sausage to the pot. Simmer for 2-3 minutes until the kale is tender.
- 6
Stir in the heavy cream and heat through. Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (319 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 235 μg | 26% |
| Vitamin C | 41 mg | 46% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 159 μg | 133% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 101 mg | 10% |
| Iron | 2 mg | 21% |
| Potassium | 583 mg | 12% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 191 mg | 27% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 50% |
| Manganese | 0.4 mg | 18% |
| Selenium | 17 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,347 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 7 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 122 μg | — |
| Serine | 0.5 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 393 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Keto Zuppa Toscana Soup?
One serving of Keto Zuppa Toscana Soup (1 serving) has 393 calories, which works out to 123 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Keto Zuppa Toscana Soup high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 14% 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 Keto Zuppa Toscana Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Keto Zuppa Toscana Soup?
1037 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Zuppa Toscana Soup?
4.2 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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