⏱ 35 min totalSweet Potato, Kale, and Corn Chowder
Per 1 serving · 615 g · 12 ingredients
of a 2,000 cal day
- Protein8.5g13% of calories
- Carbs46g69% of calories
- Fat5.3g18% of calories
- ✓ Cholesterol free
At a glance
One serving of Sweet Potato, Kale, and Corn Chowder (615 g) has 241 calories, with 8.5 g of protein, 46 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (69% of calories). It is high in dietary fiber (24% DV), Vitamin A (73% DV) and Vitamin C (60% DV). Keep an eye on sodium, which provides 41% of the daily value.
High in
20%+ of the daily value
- Dietary fiber24%
- Vitamin A73%
- Vitamin C60%
- Vitamin K207%
- Thiamine26%
- Vitamin B633%
Good source of
10–19% of the daily value
- Riboflavin (B2)14%
- Niacin17%
- Calcium10%
- Potassium18%
Watch
20%+ of the daily value
- Sodium41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup, chopped Kale
½ shallot (medium) Shallots
¾ clove Garlic
¼ leek Leeks
½ sweetpotato, 5" long Sweet potato
¼ tbsp Coconut oil- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
⅛ tsp Cinnamon
¾ cup Vegetable broth- 🥄¾ cup Water
¾ cup Sweet corn
Directions
- 1
Chop kale, shallots, garlic, and leeks. Peel and cube sweet potato.
- 2
In large, heavy bottomed soup pan sauté diced shallots and coconut oil over medium/low heat until softened. Add garlic, sweet potatoes, sea salt, pepper, cinnamon and sauté an additional minute.
- 3
Add vegetable broth and water, cook until potatoes are easily pierced with a fork. Add leeks and cook an additional two minutes.
- 4
Use an immersion blender (or carefully transfer to a standing blender) to rough puree the soup.
- 5
Return to pan if not using an immersion blender. Add kale and corn, and cook until kale is softened. Add additional salt and pepper to taste. Serve hot and enjoy!
Vitamins & minerals
Amounts for 1 serving (615 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 657 μg | 73% |
| Vitamin C | 54 mg | 60% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 249 μg | 207% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 122 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 101 mg | 10% |
| Iron | 2 mg | 28% |
| Potassium | 842 mg | 18% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 183 mg | 26% |
| Zinc | 1 mg | 8% |
| Copper | 1 mg | 75% |
| Manganese | 1 mg | 40% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,791 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 14 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 241 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Sweet Potato, Kale, and Corn Chowder?
One serving of Sweet Potato, Kale, and Corn Chowder (1 serving) has 241 calories, which works out to 39 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Sweet Potato, Kale, and Corn Chowder high in protein?
Not especially. It has 8.5 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet Potato, Kale, and Corn Chowder keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweet Potato, Kale, and Corn Chowder?
938 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweet Potato, Kale, and Corn Chowder?
13 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
301 calOne Pan Balsamic Chicken and Veggies1 serving
465 calBeef Burritos1 serving
242 calSpiced Pork Tenderloin and Avocado Salsa1 serving
379 calHawaiian Pineapple Egg Scramble1 serving
191 calHoney & Lime Rainbow Fruit Salad1 serving
372 calVegan Walnut Chorizo Tacos with Pineapple Salsa1 serving
187 calCod with Pineapple Avocado Salsa1 serving
561 calSmoothie Bowl1 serving