Kale and Chickpea Soup Recipe
Kale and Chickpea Soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Niacin and Folate.
The food contains 37g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Kale and Chickpea Soup, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 29% | |
| Calories from Carbs | 48% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin A
- Very high in Vitamin C
- High in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 14775 IU | 295.5% | ||
| Vitamin C | 61.5 mg | 102.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1 mg | 3.3% | ||
| Thiamin | 0.15 mg | 9.9% | ||
| Riboflavin | 0.2 mg | 11.9% | ||
| Niacin | 5.1 mg | 25.3% | ||
| Vitamin B6 | 0.74 mg | 37.1% | ||
| Folate | 81.2 mcg | 20.3% | ||
| Vitamin B12 | 0.34 mcg | 5.6% | ||
| Pantothenic Acid | 0.54 mg | 5.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 126 mg | 12.6% | ||
| Iron | 3.3 mg | 18.4% | ||
| Magnesium | 60.4 mg | 15.1% | ||
| Phosphorus | 238 mg | 23.8% | ||
| Potassium | 947.5 mg | 27.1% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 1.6 mg | 10.5% | ||
| Copper | 0.54 mg | 27.1% | ||
| Manganese | 1.4 mg | 68% | ||
| Selenium | 7.4 mcg | 10.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 37 g | 12.3% | ||
| Dietary Fiber | 7 g | 28% | ||
| Sugars | 2.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.8 g | 35.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.8 g | 15.1% | ||
| Saturated Fat | 2.2 g | 11% | ||
| Monounsaturated Fat | 4.3 g | |||
| Polyunsaturated Fat | 1.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 300 Calories from Fat 0
% Daily Value *
Total Fat 9.8 g 15.1%
Saturated Fat 2.2 g 11%
Trans Fat
Cholesterol 16.3 mg 5.4%
Sodium 1 mg 0%
Total Carbohydrates 37 g 12.3%
Dietary Fiber 7 g28%
Sugars 2.7 g
Protein 17.8 g 35.6%
Vitamin A 295.5% Vitamin C 102.5%
Calcium 12.6% Iron 18.4%
*Based on a 2000 Calorie diet
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