⏱ 30 min totalSweet Potato, Kale & Corn Chowder
Per 1 serving · 629 g · 12 ingredients
of a 2,000 cal day
- Protein7.8g12% of calories
- Carbs44g68% of calories
- Fat5.5g19% of calories
- ✓ Cholesterol free
At a glance
One serving of Sweet Potato, Kale & Corn Chowder (629 g) has 235 calories, with 7.8 g of protein, 44 g of carbohydrates and 5.5 g of fat. Most of its energy comes from carbs (68% of calories). It is high in dietary fiber (26% DV), Vitamin A (72% DV) and Vitamin C (55% DV). Keep an eye on sodium, which provides 50% of the daily value.
High in
20%+ of the daily value
- Dietary fiber26%
- Vitamin A72%
- Vitamin C55%
- Vitamin K207%
- Vitamin B629%
- Folate (B9)30%
Good source of
10–19% of the daily value
- Thiamine10%
- Riboflavin (B2)10%
- Niacin12%
- Calcium10%
- Potassium15%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ sweetpotato, 5" long Sweet potato
½ shallot (medium) Shallots
¼ leek Leeks
½ cup, chopped Kale
¾ cup Sweet corn
¾ clove Garlic
¾ cup Vegetable broth- 🥄¾ cup Water
- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
⅛ tsp Cinnamon
¼ tbsp Coconut oil
Directions
- 1
Chop the kale, shallots, garlic, and leeks. Peel and cube the sweet potatoes.
- 2
In a large, heavy-bottomed soup pan, sauté the diced shallots in coconut oil over medium-low heat until softened. Add garlic, sweet potatoes, salt, pepper, and cinnamon, and sauté for an additional minute.
- 3
Add the vegetable broth and water, and cook until the potatoes are easily pierced with a fork. Add the leeks and cook for an additional two minutes.
- 4
Use an immersion blender (or carefully transfer to a standing blender) to roughly puree the soup.
- 5
Return to the pan if not using an immersion blender. Add the kale and corn, and cook until the kale is softened. Add additional salt and pepper to taste. Serve hot and enjoy!
Vitamins & minerals
Amounts for 1 serving (629 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 649 μg | 72% |
| Vitamin C | 49 mg | 55% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 248 μg | 207% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 120 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 2 mg | 24% |
| Potassium | 723 mg | 15% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 142 mg | 20% |
| Zinc | 1 mg | 7% |
| Copper | 1 mg | 77% |
| Manganese | 1 mg | 36% |
| 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 | 23 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,767 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.4 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 24 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 235 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Sweet Potato, Kale & Corn Chowder?
One serving of Sweet Potato, Kale & Corn Chowder (1 serving) has 235 calories, which works out to 37 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Sweet Potato, Kale & Corn Chowder high in protein?
Not especially. It has 7.8 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet Potato, Kale & Corn Chowder keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 68% 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 & Corn Chowder?
1149 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweet Potato, Kale & Corn Chowder?
9 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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