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PORTUGUESE KALE AND POTATO SOUP NUTRITION FACTS & CALORIES
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Portuguese Kale and Potato Soup
Serving size: 100 grams 1 ounce (28g) 1/4 of recipe (750g) Entire Recipe
(3,000g)
Recipe Ingredients Qty x Measure
click on name for
nutrient facts
Garlic, raw
2.0 x 1 clove (3g)
Kale, raw
16.0 x 1 ounce (28g)
Kielbasa, Polish, turkey and beef, smoked
8.0 x 1 ounce (28g)
Oil, olive, salad or cooking
0.25 x 1 cup (216g)
Onions, raw
1.0 x 1 medium (2-1/2" dia) (110g)
Potatoes, russet, flesh and skin, raw [Includes USDA commodity food A214]
26.0 x 1 ounce (28g)
Salt, table
1.25 x 1 tsp (6g)
Water, tap, municipal
6.0 x 1 cup 8 fl oz (237g)
PREPARATION
Complete preparation instructions on Epicurious.com:
http://www.epicurious.com/recipes/food/views/Portuguese-Kale-and-Potato-Soup-356029
FOOD SUMMARY
Nutrition facts label for Portuguese Kale and Potato Soup
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Download Printable Label Image
Nutritional Target Map
NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a
glance how foods line up with your nutritional and weight-management goals. The
closer a food is to the right edge of the map, the more essential nutrients per
calorie it contains. For a more nutritious diet, select foods that fall on the
right half of the map.
The closer a food is to the top edge of the map, the more likely it is to fill
you up with fewer calories. If you want to restrict your caloric intake without
feeling hungry, choose foods from the top half of the map.
Foods that are close to the bottom edge are more calorie-dense. If you want to
increase your calorie intake without getting too full, choose foods from the
bottom half of the map.
Read more about the Nutritional Target Map
Nutritional Target Map for Portuguese Kale and Potato Soup
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player here.
3.1 3.5 Fullness Factor ND Rating
NutritionData's
Opinion
Weight loss:
Optimum health:
Weight gain:
The good: This food is a good source of Vitamin B6 and Manganese, and a very
good source of Vitamin A, Vitamin C and Vitamin K.
The bad: This food is high in Sodium.
Caloric Ratio Pyramid
CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in
a food come from carbohydrates, fats, proteins, and alcohol. If you are trying
to achieve a specific distribution of calories, such as the 40/30/30
distribution of the Zone™ diet, or the more traditional 60/30/10 distribution,
the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual
foods line up with those goals.
Foods low in fat, for example, will cluster along the bottom edge of the
pyramid, ranging from foods that are high in carbohydrates (at the left edge) to
foods that are high in protein (at the right edge). Foods low in carbohydrates
will cluster along the right edge of the pyramid, with foods that are high in
fat at the upper edge and foods that are high in protein at the lower edge.
Foods that have roughly the same number of calories from fats, calories, and
protein will be found closer to the center of the pyramid.
Read more about the Caloric Ratio Pyramid
Caloric Ratio Pyramid for Portuguese Kale and Potato Soup
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player here.
42% 47% 11% Carbs Fats Protein
23
ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's
effect on blood-sugar levels. Nutrition Data’s patent-pending Estimated Glycemic
Load™ (eGL) is available for every food in the database as well as for custom
foods, meals, and recipes in your Pantry.
How to interpret the values: Experts vary on their recommendations for what your
total glycemic load should be each day. A typical target for total Estimated
Glycemic Load is 100 or less per day. If you have diabetes or metabolic
syndrome, you might want to aim a little lower. If you are not overweight and
are physically active, a little higher is acceptable.
Read more about the eGL
NUTRIENT BALANCE
Nutrient Balance Indicator for Portuguese Kale and Potato Soup
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player here.
55
Completeness Score
NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a
food's nutritional strengths and weaknesses, with each spoke representing a
different nutrient. The spoke for dietary fiber is colored green, protein is
blue, vitamins are purple, minerals are white, and yellow represents a group of
commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.
A Completeness Score between 0 and 100 is a relative indication of how complete
the food is with respect to these nutrients. Although few (if any) individual
foods provide all the essential nutrients, the Nutrient Balance Indicator and
Completeness Score can help you construct meals that are nutritionally balanced
and complete.
Read more about the Nutrient Balance Indicator
PROTEIN QUALITY
Protein Quality for Portuguese Kale and Potato Soup
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48
Amino Acid Score
PROTEIN QUALITY Protein quality is dependent on having all the essential amino
acids in the proper proportions. If one or more amino acid is not present in
sufficient amounts, the protein in your diet is considered incomplete.
Each spoke on the Protein Quality graph represents one of the nine essential
amino acids, and the graph shows how close the protein in your diet is to the
optimal distribution of amino acids recommended by the Institute of Medicine's
Food and Nutrition Board.
An Amino Acid Score of 100 or higher indicates a complete or high-quality
protein. If the Amino Acid Score is less than 100, a link is provided to
complementary sources of protein. By combining complementary proteins, you may
be able to increase the overall quality of the protein you consume.
Read more about Protein Quality
Adding other foods with complementary amino acid profiles to this food may yield
a more complete protein source and improve the quality of some types of
restrictive diets.
Find foods with complementary profile
NUTRITION INFORMATION
Amounts per 1/4 of recipe (750g)
Calorie Information
Amounts Per Selected Serving
%DV
Calories
459
(1922 kJ)
23%
From Carbohydrate
193
(808 kJ)
From Fat
216
(904 kJ)
From Protein
50.3
(211 kJ)
From Alcohol
~0.0
(0.0 kJ)
Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
49.3
g
16%
Dietary Fiber
5.1
g
20%
Starch
~28.9
g
Sugars
~2.3
g
Sucrose
~509
mg
Glucose
~997
mg
Fructose
~773
mg
Lactose
~0.0
mg
Maltose
~0.0
mg
Galactose
~0.0
mg
Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
24.3
g
37%
Saturated Fat
5.5
g
28%
4:00
~0.0
mg
6:00
~0.0
mg
8:00
~0.0
mg
10:00
~1.9
mg
12:00
~5.9
mg
13:00
~0.0
mg
14:00
~6.3
mg
15:00
~0.0
mg
16:00
~1642
mg
17:00
~3.0
mg
18:00
~275
mg
19:00
~0.0
mg
20:00
~55.9
mg
22:00
~17.4
mg
24:00:00
~0.0
mg
Monounsaturated Fat
14.5
g
14:01
~0.0
mg
15:01
~0.0
mg
16:1 undifferentiated
~172
mg
16:1 c
~0.0
mg
16:1 t
~0.0
mg
17:01
~16.9
mg
18:1 undifferentiated
~9681
mg
18:1 c
~0.0
mg
18:1 t
~0.0
mg
20:01
~42.0
mg
22:1 undifferentiated
~0.0
mg
22:1 c
~0.0
mg
22:1 t
~0.0
mg
24:1 c
~0.0
mg
Polyunsaturated Fat
3.2
g
16:2 undifferentiated
~0.0
mg
18:2 undifferentiated
~1525
mg
18:2 n-6 c,c
~0.0
mg
18:2 c,t
~0.0
mg
18:2 t,c
~0.0
mg
18:2 t,t
~0.0
mg
18:2 i
~0.0
mg
18:2 t not further defined
~0.0
mg
18:03
~324
mg
18:3 n-3, c,c,c
~0.0
mg
18:3 n-6, c,c,c
~0.0
mg
18:4 undifferentiated
~0.0
mg
20:2 n-6 c,c
~0.0
mg
20:3 undifferentiated
~0.0
mg
20:3 n-3
~0.0
mg
20:3 n-6
~0.0
mg
20:4 undifferentiated
~2.2
mg
20:4 n-3
~0.0
mg
20:4 n-6
~0.0
mg
20:5 n-3
~0.0
mg
22:02
~0.0
mg
22:5 n-3
~0.0
mg
22:6 n-3
~0.0
mg
Total trans fatty acids
~0.0
g
Total trans-monoenoic fatty acids
~0.0
g
Total trans-polyenoic fatty acids
~0.0
g
Total Omega-3 fatty acids
~324
mg
Total Omega-6 fatty acids
~1525
mg
Learn more about these fatty acids
and their equivalent names
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
15.3
g
31%
Tryptophan
~82.4
mg
Threonine
~273
mg
Isoleucine
~333
mg
Leucine
~427
mg
Lysine
~419
mg
Methionine
~94.0
mg
Cystine
~89.6
mg
Phenylalanine
~527
mg
Tyrosine
~200
mg
Valine
~389
mg
Arginine
~408
mg
Histidine
~147
mg
Alanine
~286
mg
Aspartic acid
~1276
mg
Glutamic acid
~1183
mg
Glycine
~275
mg
Proline
~328
mg
Serine
~290
mg
Hydroxyproline
~0.0
mg
Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
17224
IU
344%
Retinol
0.0
mcg
Retinol Activity Equivalent
861
mcg
Alpha Carotene
0.0
mcg
Beta Carotene
10334
mcg
Beta Cryptoxanthin
0.0
mcg
Lycopene
0.0
mcg
Lutein+Zeaxanthin
44307
mcg
Vitamin C
156
mg
259%
Vitamin D
~0.0
IU
~0%
Vitamin E (Alpha Tocopherol)
~2.0
mg
~10%
Beta Tocopherol
~0.0
mg
Gamma Tocopherol
~0.1
mg
Delta Tocopherol
~0.0
mg
Vitamin K
~927
mcg
~1158%
Thiamin
~0.3
mg
~19%
Riboflavin
~0.2
mg
~13%
Niacin
~3.0
mg
~15%
Vitamin B6
~1.0
mg
~49%
Folate
~63.2
mcg
~16%
Food Folate
~63.2
mcg
Folic Acid
~0.0
mcg
Dietary Folate Equivalents
~63.2
mcg
Vitamin B12
~0.0
mcg
~0%
Pantothenic Acid
~0.7
mg
~7%
Choline
~25.0
mg
Betaine
~0.4
mg
Minerals
Amounts Per Selected Serving
%DV
Calcium
~195
mg
~20%
Iron
4.3
mg
24%
Magnesium
~86.6
mg
~22%
Phosphorus
~173
mg
~17%
Potassium
~1310
mg
~37%
Sodium
1468
mg
61%
Zinc
~1.1
mg
~7%
Copper
~0.6
mg
~28%
Manganese
~1.2
mg
~61%
Selenium
~2.1
mcg
~3%
Fluoride
~289
mcg
Sterols
Amounts Per Selected Serving
%DV
Cholesterol
39.2
mg
13%
Phytosterols
~43.1
mg
Campesterol
~0.0
mg
Stigmasterol
~0.0
mg
Beta-sitosterol
~0.0
mg
Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
653
g
Ash
8.0
g
Caffeine
~0.0
mg
Theobromine
~0.0
mg
Footnotes for Portuguese Kale and Potato Soup
Source: Nutrient data for this listing was provided by Custom. Each "~"
indicates a missing or incomplete value.
Percent Daily Values (%DV) are for adults or children aged 4 or older, and are
based on a 2,000 calorie reference diet. Your daily values may be higher or
lower based on your individual needs.
Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating,
Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial
opinions of NutritionData.com, given without warranty, and are not intended to
replace the advice of a nutritionist or health-care professional. Nutrition
Data's opinions and ratings are based on weighted averages of the nutrient
densities of those nutrients for which the FDA has established Daily Values, and
do not consider other nutrients that may be important to your health or take
into account your individual needs. Consequently, Nutrition Data's higher-rated
foods may not necessarily be healthier for you than lower-rated ones. All foods,
regardless of their rating, have the potential to play an important role in your
diet.
The Amino Acid Score has not been corrected for digestibility, which could
reduce its value.
NUTRITION DATA'S OPINION Nutrition Data awards foods 0 to 5 stars in each of
three categories, based on their nutrient density (ND Rating) and their
satiating effect (Fullness Factor™). Foods that are both nutritious and filling
are considered better choices for weight loss. Foods that are nutritious without
being filling are considered better choices for healthy weight gain. Foods that
have more essential nutrients per calorie are considered better choices for
optimum health.
Nutrition Data also indicates whether a food is particularly high or low in
various nutrients, according to the dietary recommendations of the FDA.
Read more about Nutrition Data's opinion
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