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    Nutritional Facts: Kale and White Bean Soup

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1 tablespoon (14g)
    olive oil
    8 (24g)
    garlic cloves
    1 medium (110g)
    onions
    2 medium (122g)
    carrots
    1 head (0g)
    kale
    4 cups (0g)
    vegetable broth
    30 ounces (851g)
    white beans
    28 ounces (794g)
    diced tomatoes
    1 tablespoon (3g)
    dried oregano
    1 tablespoon (2g)
    dried basil
    1 to taste (0g)
    salt and pepper
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 0.1 n/a n/a 2.6 0.2 0.0 0.0 n/a 3 1
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Arginine (g) 0.0 0.2 0.1 0.1 n/a n/a 3.8 0.2 0.0 0.0 n/a 4 1
    Ash (g) 0.0 0.4 0.4 1.2 n/a n/a 9.8 4.0 0.2 0.3 n/a 16 3
    Aspartic acid (g) 0.0 0.1 0.1 0.2 n/a n/a 7.5 1.1 0.0 0.1 n/a 9 2
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Calcium (mg) 0.1 43.4 25.3 40.3 n/a n/a 620.9 79.4 47.9 47.0 n/a 904 151
    Calories 119.3 35.8 44.0 50.0 n/a n/a 969.6 142.9 8.0 4.9 n/a 1,374 229
    Calories (kj) 499.4 149.5 182.6 211.1 n/a n/a 4,057.2 587.4 33.2 20.5 n/a 5,741 957
    Carbohydrates (g) 0.0 7.9 10.3 11.7 n/a n/a 180.3 30.9 2.1 1.0 n/a 244 41
    Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0 0
    Copper (mg) 0.0 0.1 0.0 0.1 n/a n/a 2.0 0.5 0.0 0.0 n/a 3 0
    Cystine (g) 0.0 0.0 0.0 0.1 n/a n/a 0.7 0.1 0.0 0.0 n/a 1 0
    Dietary Fiber (g) 0.0 0.5 1.9 3.4 n/a n/a 40.8 9.5 1.3 0.8 n/a 58 10
    Folate (mcg) 0.0 0.7 20.9 23.2 n/a n/a 552.9 119.1 7.1 6.5 n/a 730 122
    Folate, DFE (mcg) 0.0 0.7 20.9 23.2 n/a n/a 552.9 119.1 7.1 6.5 n/a 730 122
    Folate, food (mcg) 0.0 0.7 20.9 23.2 n/a n/a 552.9 119.1 7.1 6.5 n/a 730 122
    Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0 0
    Fructose n/a n/a 1.4 0.7 n/a n/a n/a 10.9 0.0 0.0 n/a 13 2
    Galactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Glucose (dextrose) n/a n/a 2.2 0.7 n/a n/a n/a 9.9 0.1 0.0 n/a 13 2
    Glutamic acid (g) 0.0 0.2 0.3 0.4 n/a n/a 9.4 3.4 0.0 0.1 n/a 14 2
    Glycine (g) 0.0 0.0 0.0 0.1 n/a n/a 2.4 0.2 0.0 0.0 n/a 3 0
    Histidine (g) 0.0 0.0 0.0 0.0 n/a n/a 1.7 0.1 0.0 0.0 n/a 2 0
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
    Iron (mg) 0.1 0.4 0.2 0.4 n/a n/a 25.4 2.1 1.1 1.9 n/a 32 5
    Isoleucine (g) 0.0 0.1 0.0 0.1 n/a n/a 2.7 0.1 0.0 0.0 n/a 3 1
    Lactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Leucine (g) 0.0 0.1 0.0 0.1 n/a n/a 4.9 0.2 0.0 0.0 n/a 5 1
    Lysine (g) 0.0 0.1 0.0 0.1 n/a n/a 4.2 0.2 0.0 0.0 n/a 5 1
    Magnesium (mg) 0.0 6.0 11.0 14.6 n/a n/a 433.8 87.3 8.1 14.9 n/a 576 96
    Maltose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Manganese (mg) 0.0 0.4 0.1 0.2 n/a n/a 4.4 0.9 0.1 0.2 n/a 6 1
    Methionine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.9 0.0 0.0 0.0 n/a 1 0
    Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 n/a n/a 0.2 0.2 0.0 0.0 n/a 10 2
    Niacin (mg) 0.0 0.2 0.1 1.2 n/a n/a 1.0 4.7 0.1 0.1 n/a 7 1
    Pantothenic acid (mg) 0.0 0.1 0.1 0.3 n/a n/a 1.6 0.7 0.0 0.0 n/a 3 0
    Phenylalanine (g) 0.0 0.0 0.0 0.1 n/a n/a 3.3 0.2 0.0 0.0 n/a 4 1
    Phosphorus (mg) 0.0 36.7 31.9 42.7 n/a n/a 774.0 190.5 4.4 5.8 n/a 1,086 181
    Phytosterols (mg) 29.8 n/a 16.5 n/a n/a n/a n/a 55.6 6.1 2.2 n/a 110 18
    Polyunsaturated Fat (g) 1.4 0.1 0.0 0.1 n/a n/a 1.1 0.7 0.0 0.0 n/a 3 1
    Potassium (mg) 0.1 96.2 160.6 390.4 n/a n/a 3,861.5 1,881.3 37.8 55.2 n/a 6,483 1,081
    Proline (g) 0.0 0.0 0.0 0.1 n/a n/a 2.6 0.1 0.1 0.1 n/a 3 0
    Protein (g) 0.0 1.5 1.2 1.1 n/a n/a 61.8 7.0 0.3 0.5 n/a 73 12
    Retinol (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0 0
    Riboflavin (mg) 0.0 0.0 0.0 0.1 n/a n/a 0.3 0.2 0.0 0.0 n/a 1 0
    Saturated Fat (g) 1.9 0.0 0.0 0.0 n/a n/a 0.6 0.2 0.0 0.0 n/a 3 0
    Selenium (mcg) 0.0 3.4 0.6 0.1 n/a n/a 13.6 0.0 0.1 0.1 n/a 18 3
    Serine (g) 0.0 0.0 0.0 0.1 n/a n/a 3.4 0.2 0.0 0.0 n/a 4 1
    Sodium (mg) 0.3 4.1 4.4 84.2 n/a n/a 42.5 39.7 0.8 1.6 n/a 177 30
    Starch n/a n/a 0.0 1.7 n/a n/a n/a 0.0 n/a n/a n/a 2 0
    Sucrose n/a n/a 1.1 4.4 n/a n/a n/a 0.0 0.0 0.0 n/a 5 1
    Sugar (g) 0.0 0.2 4.7 5.8 n/a n/a 2.5 20.9 0.1 0.0 n/a 34 6
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.0 0.0 0.1 0.1 n/a n/a 0.8 0.3 0.0 0.0 n/a 1 0
    Threonine (g) 0.0 0.0 0.0 0.2 n/a n/a 2.6 0.2 0.0 0.0 n/a 3 1
    Tocopherol, alpha (mg) 1.9 0.0 0.0 0.8 n/a n/a 6.7 4.3 0.5 0.2 n/a 15 2
    Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a 0.1 0.0 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Tocopherol, gamma (mg) 0.1 n/a 0.0 0.0 n/a n/a n/a 1.0 0.7 0.0 n/a 2 0
    Total Fat (g) 13.5 0.1 0.1 0.3 n/a n/a 2.5 1.6 0.1 0.1 n/a 18 3
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
    TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 n/a n/a 0.7 0.0 0.0 0.0 n/a 1 0
    Tyrosine (g) 0.0 0.0 0.0 0.1 n/a n/a 1.7 0.1 0.0 0.0 n/a 2 0
    Valine (g) 0.0 0.1 0.0 0.1 n/a n/a 3.2 0.1 0.0 0.0 n/a 4 1
    Vitamin A, IU (IU) 0.0 2.2 2.2 20,381.3 n/a n/a 0.0 6,612.2 51.0 15.6 n/a 27,065 4,511
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 1,018.7 n/a n/a 0.0 333.4 2.6 0.8 n/a 1,355 226
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0 0
    Vitamin B-6 (mg) 0.0 0.3 0.1 0.2 n/a n/a 0.6 0.6 0.0 0.0 n/a 2 0
    Vitamin C (mg) 0.0 7.5 8.1 7.2 n/a n/a 0.0 108.7 0.1 0.0 n/a 132 22
    Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0 0
    Water (g) 0.0 14.1 98.0 107.7 n/a n/a 596.2 750.3 0.3 0.2 n/a 1,567 261
    Zinc (mg) 0.0 0.3 0.2 0.3 n/a n/a 9.5 1.3 0.1 0.1 n/a 12 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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