🧪 Nutrition Facts
- Calories 139.7
- Total Fat 4.5 g
- Saturated Fat 1.5 g
- Cholesterol 14.7 mg
- Sodium 788.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 19.0 g
- Dietary Fiber 5.9 g
- Sugars 2.0 g
- Protein 9.0 g
- Vitamin A 749.7 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 12.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 39.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Kale with Chourico Soup contains 139.7 calories per serving (1 Serving (245.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 19.0g per serving (49.8% of calories), with a good 5.9g of dietary fiber. One thing to note: a single serving contains 788.9mg of sodium (34% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Kidney Beans (light Red Kidney Beans, Water), Potatoes, Chourico Sausage (pork, Water, Vinegar, Nonfat Dry Milk, Salt, Paprika, Spices, Garlic, Sodium Nitrite), Kale, Cabbage, Onions, Contains 2% or Less of: Chicken Base (chicken, Salt, Rendered Chicken Fat, Dextrose, Sugar, Natural Flavoring, Roast Chicken Flavor [rendered Chicken Fat, Flavor, Safflower Oil], Chicken Broth, Turmeric), Carrots, Olive Oil, Garlic in Oil (garlic, Soybean Oil, Water, Citric Acid [acidifying Agent]), Salt, Nisin Preparation, Spices.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Nisin
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kale with Chourico Soup — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Kale with Chourico Soup contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 139.7 kcal | 7% |
| Total Fat | 4.5 g | 6% |
| Saturated Fat | 1.5 g | 7% |
| Cholesterol | 14.7 mg | 5% |
| Sodium | 788.9 mg | 34% ⚠️ |
| Total Carbohydrate | 19.0 g | 7% |
| Dietary Fiber | 5.9 g | 21% ✅ |
| Total Sugars | 2.0 g | 4% |
| Protein | 9.0 g | 18% |
| Vitamin A | 749.7 IU | 15% |
| Vitamin C | 12.0 mg | 13% |
| Calcium | 39.2 mg | 3% |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Kale with Chourico Soup accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 49.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 139.7 calories in Kale with Chourico Soup? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.6 min |
| Walking: 17 minutes per mile | 24.1 min |
| Cycling (Low Intensity) | 15.3 min |
| HIIT | 12.9 min |
| Table Tennis (Ping Pong) | 25.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale with Chourico Soup
Is Kale with Chourico Soup good for weight loss?
At under 140 calories per serving with 9g of protein and nearly 6g of fiber, this soup can fit well into a weight loss plan. The fiber and protein help with satiety, though you'll want to watch the sodium content if you're sensitive to salt.
Is Kale with Chourico Soup good for muscle building?
The 9g of protein per serving provides a modest contribution to muscle building, though you'd likely need to pair this with additional protein sources for optimal results. The iron content of 1.8mg also supports oxygen transport during workouts.
Is Kale with Chourico Soup heart-healthy?
The low saturated fat (1.5g) and minimal cholesterol make this heart-friendly, while the fiber from kale and beans supports cardiovascular health. However, the elevated sodium may offset some benefits for those managing blood pressure.
How does the fiber in Kale with Chourico Soup support digestion?
With 5.9g of fiber per bowl, this soup promotes digestive regularity and helps feed beneficial gut bacteria. The combination of insoluble fiber from kale and soluble fiber from kidney beans makes this particularly effective for digestive support.
What should I watch out for with Kale with Chourico Soup?
Sodium is the main concern at nearly 790mg per serving—about one-third of the daily limit for many people. If you're tracking salt intake due to blood pressure or other health conditions, this soup's high sodium should be noted.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
