⏱ 30 min totalWhite Bean and Kale Soup
Per 1 serving · 629 g · 8 ingredients
of a 2,000 cal day
- Protein15g21% of calories
- Carbs39g54% of calories
- Fat7.9g25% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of White Bean and Kale Soup (629 g) has 264 calories, with 15 g of protein, 39 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (30% DV), dietary fiber (40% DV) and Vitamin C (46% DV). Keep an eye on sodium, which provides 62% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber40%
- Vitamin C46%
- Vitamin K200%
- Iron21%
- Copper56%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin E10%
- Folate (B9)13%
- Calcium15%
- Potassium15%
- Manganese11%
Watch
20%+ of the daily value
- Sodium62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ small Onion- 🥄7 ½ oz Cannellini beans
1 cup Vegetable broth- 🥄½ cup Water
½ cup, chopped Kale- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Heat the olive oil in a 3-quart saucepan over medium-high heat until shimmering. Add the chopped onion and cook until softened, about 5 minutes.
- 2
Meanwhile, mash one can of beans in a small bowl. Add the mashed beans, vegetable stock, and water to the saucepan. Bring to a boil.
- 3
Stir in the remaining whole beans, kale, 1 tsp salt, and ¼ tsp pepper. Reduce heat, partially cover, and simmer for about 20 minutes, until the kale is tender.
- 4
Season to taste with additional salt and pepper and serve.
Vitamins & minerals
Amounts for 1 serving (629 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 168 μg | 19% |
| Vitamin C | 42 mg | 46% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 240 μg | 200% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 51 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 0% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 153 mg | 15% |
| Iron | 2 mg | 21% |
| Potassium | 687 mg | 15% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 36 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 1 mg | 56% |
| Manganese | 0.3 mg | 11% |
| Selenium | 0.4 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 1,986 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 264 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in White Bean and Kale Soup?
One serving of White Bean and Kale Soup (1 serving) has 264 calories, which works out to 42 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is White Bean and Kale Soup high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 21% 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 White Bean and Kale Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White Bean and Kale Soup?
1438 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in White Bean and Kale Soup?
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.
More recipes
View all
478 calSoft Mahi-Mahi Tacos with Ginger-Lime Dressing1 serving
368 calPineapple & Avocado Salad1 serving
363 calRoasted Pineapple with Honey and Pistachios1 serving
156 calTropical Fruit Salad1 serving
204 calFruit and Berry Compote1 serving
576 calCoconut Rum Grilled Pineapple with Ice Cream1 serving
143 calMexican Pineapple Salad1 serving
111 calMango Pineapple Green Smoothie1 serving