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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

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