⏱ 50 min totalPork, White Bean & Kale Soup
Per 1 serving · 557 g · 12 ingredients
of a 2,000 cal day
- Protein29g38% of calories
- Carbs34g44% of calories
- Fat6.3g18% of calories
- ✓ Protein-dense
At a glance
One serving of Pork, White Bean & Kale Soup (557 g) has 324 calories, with 29 g of protein, 34 g of carbohydrates and 6.3 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (58% DV), dietary fiber (32% DV) and Vitamin A (55% DV). Keep an eye on sodium, which provides 32% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Dietary fiber32%
- Vitamin A55%
- Vitamin C134%
- Vitamin E22%
- Vitamin K534%
Good source of
10–19% of the daily value
- Pantothenic acid18%
- Choline14%
Watch
20%+ of the daily value
- Sodium32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
³⁄₁₆ lb Pork tenderloin- 🥄⅛ tsp Salt
³⁄₁₆ medium Onion
⅔ cloves, minced Garlic
⅓ tsp Paprika- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
1 ⅓ fl oz White wine
⅔ medium whole Tomatoes
⅔ cup Chicken broth
1 ⅓ cup, chopped Kale
⅓ cup White beans
Directions
- 1
Heat olive oil in a Dutch oven over medium-high heat. Add pork, season with salt, and cook, stirring occasionally, until the pork is no longer pink on the outside, about 2 minutes. Transfer pork to a plate, leaving juices in the pot.
- 2
Add onion to the pot and cook, stirring often, until it begins to brown, about 2 to 3 minutes. Add garlic, paprika, and crushed red pepper flakes, cooking while stirring constantly until fragrant, about 30 seconds.
- 3
Pour in wine and add tomatoes, increasing heat to high. Stir to scrape up any browned bits. Add chicken broth and bring to a boil.
- 4
Add kale and stir until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until kale is tender, about 4 minutes.
- 5
Stir in beans, reserved pork, and any accumulated juices. Simmer until beans and pork are heated through, about 2 minutes.
Vitamins & minerals
Amounts for 1 serving (557 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 498 μg | 55% |
| Vitamin C | 121 mg | 134% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 641 μg | 534% |
| Thiamine | 1 mg | 84% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 8 mg | 48% |
| Vitamin B6 | 1 mg | 69% |
| Folate (B9) | 204 μg | 51% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 236 mg | 24% |
| Iron | 6 mg | 71% |
| Potassium | 1,541 mg | 33% |
| Magnesium | 125 mg | 30% |
| Phosphorus | 411 mg | 59% |
| Zinc | 3 mg | 30% |
| Copper | 2 mg | 192% |
| Manganese | 1 mg | 61% |
| Selenium | 26 μg | 46% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 135 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 5,846 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 81 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,110 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 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 | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 324 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Pork, White Bean & Kale Soup?
One serving of Pork, White Bean & Kale Soup (1 serving) has 324 calories, which works out to 58 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Pork, White Bean & Kale Soup high in protein?
Yes. It has 29 g of protein per serving, and 38% of its calories come from protein (9 g of protein per 100 calories).
Is Pork, White Bean & Kale Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pork, White Bean & Kale Soup?
746 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pork, White Bean & Kale Soup?
6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving
587 calSuper Green Smoothie1 serving
531 calSmoked Salmon and Egg Tortilla1 serving
219 calNapa Cabbage, Tomato, and Avocado Salad1 serving
185 calCinnamon Blueberry Yogurt Smoothie1 serving
259 calClassic Scones with Jam1 serving
281 calChicken with Roasted Tomato and Red Onions1 serving