⏱ 30 min totalSpicy Italian Sausage and Kale Pasta
Per 1 serving · 274 g · 8 ingredients
of a 2,000 cal day
- Protein32g16% of calories
- Carbs92g45% of calories
- Fat36g39% of calories
At a glance
One serving of Spicy Italian Sausage and Kale Pasta (274 g) has 786 calories, with 32 g of protein, 92 g of carbohydrates and 36 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (64% DV), dietary fiber (60% DV) and Vitamin A (37% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 54% and 22% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Dietary fiber60%
- Vitamin A37%
- Vitamin C91%
- Vitamin K397%
- Thiamine93%
Good source of
10–19% of the daily value
- Vitamin E13%
- Calcium17%
- Potassium17%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat54%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Whole wheat pasta
½ tbsp Olive oil
3 oz Italian sausage
1 cup, chopped Kale
½ tsp, whole Fennel seed- 🥄¼ tsp Crushed red pepper flakes
- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Bring a large pot of well-salted water to a boil. Cook the whole wheat pasta until al dente according to package directions, reserving about 1/2 cup of the cooking water before draining.
- 2
Meanwhile, heat the olive oil in a large skillet over medium heat. Add the sausage (crumbled or sliced) and cook, breaking it up as needed, until browned and cooked through, 5–7 minutes.
- 3
Stir in the fennel seeds and crushed red pepper flakes and cook, stirring, for 30–60 seconds to bloom the spices.
- 4
Add the chopped kale and sauté until wilted and tender, about 2–3 minutes.
- 5
Add the drained pasta to the skillet and toss to combine, adding splashes of reserved pasta water as needed to create a light sauce. Season to taste with salt and black pepper, and serve hot.
Vitamins & minerals
Amounts for 1 serving (274 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 335 μg | 37% |
| Vitamin C | 82 mg | 91% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 476 μg | 397% |
| Thiamine | 1 mg | 93% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 9 mg | 58% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 166 μg | 41% |
| Vitamin B12 | 1 μg | 32% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 173 mg | 17% |
| Iron | 6 mg | 79% |
| Potassium | 806 mg | 17% |
| Magnesium | 209 mg | 50% |
| Phosphorus | 480 mg | 69% |
| Zinc | 5 mg | 42% |
| Copper | 2 mg | 176% |
| Manganese | 4 mg | 175% |
| Selenium | 104 μg | 190% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,971 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 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 | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 786 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 149minWalking (3.5 mph)
- 94minCycling (moderate)
- 65minRunning (6 mph)
- 111minSwimming laps
Common questions
How many calories are in Spicy Italian Sausage and Kale Pasta?
One serving of Spicy Italian Sausage and Kale Pasta (1 serving) has 786 calories, which works out to 287 calories per 100 g. That is about 39% of a 2,000-calorie day.
Is Spicy Italian Sausage and Kale Pasta high in protein?
It provides a solid 32 g of protein per serving (64% of the 50 g daily value), but protein supplies only 16% 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 Spicy Italian Sausage and Kale Pasta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 75 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Italian Sausage and Kale Pasta?
735 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Italian Sausage and Kale Pasta?
1.5 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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