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Turkey & Kale Soup - Recipe and Nutrition Facts
81

Turkey & Kale Soup Recipe

Turkey & 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 Niacin.

The food contains 32.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 23.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 an average density of Sodium, it is suitable 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Turkey & Kale Soup has been given a composite ranking of 81, and on a regular basis.

Calorie Breakdown

 Calories from Protein35%
 Calories from Fat17%
 Calories from Carbs48%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9415 IU188.3%
Vitamin C31.9 mg53.1%
Vitamin D20 IU5%
Vitamin E0.9 mg3%
Thiamin0.16 mg10.6%
Riboflavin0.32 mg19.1%
Niacin4.5 mg22.5%
Vitamin B60.32 mg16.2%
Folate43.2 mcg10.8%
Vitamin B120.05 mcg0.9%
Pantothenic Acid0.5 mg5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium74 mg7.4%
Iron2.6 mg14.6%
Magnesium31.2 mg7.8%
Phosphorus110 mg11%
Potassium494.2 mg14.1%
Sodium360 mg15%
Zinc0.68 mg4.5%
Copper0.33 mg16.4%
Manganese0.46 mg22.8%
Selenium7.9 mcg11.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.1 g10.7%
Dietary Fiber3 g12%
Sugars5.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein23.5 g47%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.9 g7.5%
Saturated Fat1.3 g6.5%
Monounsaturated Fat1.6 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 260 Calories from Fat 0

% Daily Value *

Total Fat 4.9 g 7.5%

Saturated Fat 1.3 g 6.5%

Trans Fat

Cholesterol 29.9 mg 10%

Sodium 360 mg 15%

Total Carbohydrates 32.1 g 10.7%

Dietary Fiber 3 g12%

Sugars 5.5 g

Protein 23.5 g 47%

Vitamin A 188.3% Vitamin C 53.1%

Calcium 7.4% Iron 14.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=473528 Embed Table:

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