Spinach soufflé nutrition facts
Per 1 cup · 136 g
of a 2,000 cal day
- Protein11g18% of calories
- Carbs8g14% of calories
- Fat18g68% of calories
At a glance
One serving of Spinach soufflé (1 cup, 136 g) has 234 calories, with 11 g of protein, 8 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (21% DV), Vitamin A (37% DV) and Vitamin K (143% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 41% and 53% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Vitamin A37%
- Vitamin K143%
- Riboflavin (B2)28%
- Folate (B9)25%
- Vitamin B1223%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin B610%
- Pantothenic acid12%
- Choline15%
- Magnesium10%
- Zinc11%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat41%
- Cholesterol53%
Vitamins & minerals
Amounts for 1 cup (136 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 332 μg | 37% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 172 μg | 143% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 83 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 224 mg | 22% |
| Iron | 2 mg | 20% |
| Potassium | 314 mg | 7% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 189 mg | 27% |
| Zinc | 1 mg | 11% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.4 mg | 16% |
| Selenium | 15 μg | 27% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,030 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 1 g | — |
| Lactose | 2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 163 μg | — |
| Serine | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 1 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 150 cal
Stouffer's Spinach Souffle½ cup−84 cal - 290 cal
Vicolo Spinach & Feta½ pie+56 cal - 450 calCuisine Adventures Florentine Quiche, Swiss Cheese & Spinach1 quiche+216 cal
- 390 calHans Kissle Spinach Quiche³⁄₁₆ quiche+156 cal
- 300 calWegmans Spinach Quiche1 slice+66 cal
- 370 calHans Kissle Spinach Quiche⅓ quiche+136 cal
Burning 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Spinach soufflé?
One serving of Spinach soufflé (1 cup) has 234 calories, which works out to 172 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Spinach soufflé high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spinach soufflé keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach soufflé?
770 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach soufflé?
2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
