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.
Calories from Protein | 35% | |
Calories from Fat | 17% | |
Calories from Carbs | 48% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 9415 IU | 188.3% | ||
Vitamin C | 31.9 mg | 53.1% | ||
Vitamin D | 20 IU | 5% | ||
Vitamin E | 0.9 mg | 3% | ||
Thiamin | 0.16 mg | 10.6% | ||
Riboflavin | 0.32 mg | 19.1% | ||
Niacin | 4.5 mg | 22.5% | ||
Vitamin B6 | 0.32 mg | 16.2% | ||
Folate | 43.2 mcg | 10.8% | ||
Vitamin B12 | 0.05 mcg | 0.9% | ||
Pantothenic Acid | 0.5 mg | 5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 74 mg | 7.4% | ||
Iron | 2.6 mg | 14.6% | ||
Magnesium | 31.2 mg | 7.8% | ||
Phosphorus | 110 mg | 11% | ||
Potassium | 494.2 mg | 14.1% | ||
Sodium | 360 mg | 15% | ||
Zinc | 0.68 mg | 4.5% | ||
Copper | 0.33 mg | 16.4% | ||
Manganese | 0.46 mg | 22.8% | ||
Selenium | 7.9 mcg | 11.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.1 g | 10.7% | ||
Dietary Fiber | 3 g | 12% | ||
Sugars | 5.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 23.5 g | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.9 g | 7.5% | ||
Saturated Fat | 1.3 g | 6.5% | ||
Monounsaturated Fat | 1.6 g | |||
Polyunsaturated Fat | 0.7 g |
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
Per Serving | Calories 152
Protein 14 g | Carbs 11.3 g | Fat 5.7 g
Per Serving | Calories 439
Protein 38.8 g | Carbs 34.3 g | Fat 17.2 g
Per Serving | Calories 320
Protein 27 g | Carbs 36 g | Fat 8.5 g
Per Serving | Calories 98
Protein 11.1 g | Carbs 7.4 g | Fat 2.9 g
Per Serving | Calories 128
Protein 8.1 g | Carbs 23.9 g | Fat 0.6 g
Per Serving | Calories 353
Protein 16.1 g | Carbs 56.6 g | Fat 8.9 g
Per Serving | Calories 138
Protein 10.7 g | Carbs 19.5 g | Fat 2.4 g
Per Serving | Calories 109
Protein 3.4 g | Carbs 23.1 g | Fat 1.9 g