Vegetarian Portuguese Kale Soup
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Nutrient Density
- high nutrient density
Nutrient Highlights
- Provides moderate iron content.
- Contains moderate dietary fiber.
- Contains moderate protein.
- High in vitamin C, an antioxidant that supports immune function.
- Rich in vitamin A, important for vision and immune health.
- Good source of folate, important for cell division and DNA synthesis.
- Rich in manganese, supporting bone formation and metabolism.
- Good source of copper, which supports iron metabolism.
Warnings
- High sodium content. Individuals following low-sodium diets may need to limit intake.
Top Nutrients
- Nutrient: sodium
- Percent Dv: 115.04
- Level: high
- Nutrient: Vitamin K
- Percent Dv: 99.94
- Level: high
- Nutrient: Vitamin C
- Percent Dv: 43.5
Nutrient Levels
- Protein: moderate
- Copper: high
- Potassium: low
- Vitamin B12: minimal
- Dietary Fiber: moderate
- Carbohydrates: low
- Total Fat: low
- Magnesium: low
Percent Daily Values
- Protein: 10.86
- Copper: 29.93
- Potassium: 9.46
- Vitamin B12: 4.17
- Dietary Fiber: 14.68
- Carbohydrates: 5.07
- Total Fat: 5.1
- Magnesium: 9.98
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Population Relevance
- Bone Health: This food provides limited amounts of bone-health-relevant nutrients.
- Heart Health: This food provides limited heart-health-relevant nutrients.
- High Protein: This food provides limited protein.
- Gut Health: This food provides limited fiber for digestive health.
- Pregnancy: This food provides limited nutrient amounts typically highlighted during pregnancy.
- Anemia Support: This food provides some nutrients associated with iron status.
Macro Profile
- This food is balanced across macronutrients.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 80.4 kcal |
| Protein | 5.43 g |
| Carbohydrates | 13.93 g |
| Total Fat | 3.98 g |
| Dietary Fiber | 4.11 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.27 mg |
| Manganese | 0.47 mg |
| Calcium | 129.50 mg |
| Potassium | 444.46 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 310.12 µg |
| Vitamin E | 1.73 mg |
| Folate Dfe | 123.37 µg |
| Vitamin B6 | 0.23 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.