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Portugues kale soup - Recipe and Nutrition Facts
72

Portugues kale soup Recipe

Portugues kale soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 38g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15 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 low 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 72, for Portugues kale soup, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat20%
 Calories from Carbs57%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Dietary Fiber
  • High in Folate

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3930 IU78.6%
Vitamin C19.6 mg32.7%
Vitamin D0 IU
Vitamin E0.3 mg1%
Thiamin0.3 mg19.8%
Riboflavin0.18 mg10.7%
Niacin2 mg10%
Vitamin B60.18 mg9%
Folate92.4 mcg23.1%
Vitamin B120.01 mcg0.1%
Pantothenic Acid0.28 mg2.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium70 mg7%
Iron3.3 mg18.1%
Magnesium42 mg10.5%
Phosphorus122 mg12.2%
Potassium471.5 mg13.5%
Sodium928 mg38.7%
Zinc0.72 mg4.8%
Copper0.23 mg11.6%
Manganese0.42 mg21.2%
Selenium1.7 mcg2.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate38 g12.7%
Dietary Fiber8.2 g32.8%
Sugars1.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15 g30%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6 g9.2%
Saturated Fat2 g10%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 262 Calories from Fat 0

% Daily Value *

Total Fat 6 g 9.2%

Saturated Fat 2 g 10%

Trans Fat

Cholesterol 18.9 mg 6.3%

Sodium 928 mg 38.7%

Total Carbohydrates 38 g 12.7%

Dietary Fiber 8.2 g32.8%

Sugars 1.4 g

Protein 15 g 30%

Vitamin A 78.6% Vitamin C 32.7%

Calcium 7% Iron 18.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1280157 Embed Table:

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