⏱ 60 min total

Green Tea Soufflé

Name: Green Tea Soufflé
Prep time: 45 min
Cook time: 15 min
Total time: 60 min
Yield: 1 serving
Ingredients: ⅛ tbsp Butter; 1 ½ tsp Granulated sugar; ¾ large yolk (separated from white) Egg yolk; ½ tbsp Granulated sugar; ½ tbsp Whole wheat flour; 2 ½ tbsp 2% milk; ⅞ fl oz Heavy whipping cream; ½ tbsp Matcha green tea mix; ¾ egg white (separated from yolk) Egg white; 1 tbsp Granulated sugar; ¼ tbsp unsifted Powdered sugar

Per 1 serving · 144 g · 11 ingredients

Calories

317

16%
of a 2,000 cal day

Protein
7.7g
10% of calories
Carbs
36g
45% of calories
Fat
16g
46% of calories

Portion

✓ Low sodium

At a glance

One serving of Green Tea Soufflé (144 g) has 317 calories, with 7.7 g of protein, 36 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (46% of calories). It is high in Vitamin A (21% DV), riboflavin (b2) (23% DV) and Vitamin B12 (22% DV). Keep an eye on saturated fat and cholesterol, which provide 47% and 60% of the daily value.

Per 100 g

220cal

medium energy density

Protein per 100 cal

2.4g

Net carbs

35g

carbs minus fiber

Fiber

0.5g

32 g sugar

High in

20%+ of the daily value

Vitamin A21%
Riboflavin (B2)23%
Vitamin B1222%
Choline21%
Selenium30%

Good source of

10–19% of the daily value

Pantothenic acid13%
Phosphorus17%

Watch

20%+ of the daily value

Saturated fat47%
Cholesterol60%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 45 minCook 15 min

1
Preheat the oven to 390°F.
2
Brush the ramekins with butter using upward strokes. Add 1 tsp sugar to each ramekin, rotating to coat the insides. Remove excess sugar and chill in the refrigerator.
3
In a large bowl, beat the egg yolks with 2 tbsp sugar until well combined.
4
Sift the flour into the egg mixture and mix until smooth.
5
Heat the milk and heavy cream in a saucepan until just below boiling.
6
Add a splash of the hot milk mixture to the egg mixture, whisking until smooth, then gradually whisk in the rest. Return to the saucepan and whisk continuously over medium-low heat for 3-4 minutes until thickened.
7
Transfer the thickened custard to a bowl, cover with plastic wrap, and cool to room temperature.
8
Once cooled, sift the matcha green tea powder into the custard.
9
Whisk the egg whites in a clean bowl until bubbles form. Gradually add 4 tbsp sugar, whisking to form a firm, glossy meringue.
10
Whisk ⅓ of the meringue into the custard until homogenous. Carefully fold in the remaining meringue.
11
Divide the soufflé mix into 4 ramekins, tap to level, and run your thumb around the edge.
12
Place ramekins on a baking tray and bake for 12-15 minutes until well risen and slightly golden. The soufflé should wobble gently in the middle.
13
Dust with powdered sugar and serve immediately.

Vitamins & minerals

Amounts for 1 serving (144 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	189 μg	21%
Vitamin C	0.2 mg	0%
Vitamin D	1 μg	9%
Vitamin E	1 mg	5%
Vitamin K	1 μg	1%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.3 mg	23%
Niacin	0.3 mg	2%
Vitamin B6	0.1 mg	6%
Folate (B9)	24 μg	6%
Vitamin B12	1 μg	22%
Pantothenic acid	1 mg	13%
Choline	117 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	83 mg	8%
Iron	1 mg	7%
Potassium	150 mg	3%
Magnesium	15 mg	4%
Phosphorus	119 mg	17%
Zinc	1 mg	6%
Copper	0 mg	3%
Manganese	0.2 mg	7%
Selenium	17 μg	30%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	35 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	2 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	0.5 g	—
Retinol	186 μg	—
Serine	1 g	—
Starch	2 g	—
Sucrose	25 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 317 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

60min
Walking (3.5 mph)
38min
Cycling (moderate)
26min
Running (6 mph)
45min
Swimming laps

Common questions

How many calories are in Green Tea Soufflé?

One serving of Green Tea Soufflé (1 serving) has 317 calories, which works out to 220 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Green Tea Soufflé high in protein?

Not especially. It has 7.7 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Green Tea Soufflé keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Green Tea Soufflé?

92 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Green Tea Soufflé?

32 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (144 g)

Calories317

% Daily Value*

Total fat 16g	21%
Saturated fat 9.4g	47%
Trans fat 0.1g
Cholesterol 181mg	60%
Sodium 92mg	4%
Total carbohydrate 36g	13%
Dietary fiber 0.5g	2%
Total sugars 32g
Protein 7.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all