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How Many Calories in Spinach Souffle?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 49 kcal | 2.2g |
| 100g | 172 kcal | 7.9g |
| 1 cup | 234 kcal | 10.7g |
A spinach souffle contains 172 calories per 100g. A typical 1 cup (136g) provides about 234 calories. Spinach Souffle is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Spinach Souffle Nutrition Facts
| Nutrient | Per 100g | Per serving (136g) |
|---|---|---|
| Calories | 172 kcal | 234 kcal |
| Protein | 7.9g | 10.7g |
| Carbohydrates | 5.9g | 8.0g |
| of which Sugars | 1.9g | 2.6g |
| Fat | 12.9g | 17.5g |
| of which Saturates | 6.1g | 8.3g |
| Fibre | 0.7g | 1.0g |
| Sodium | 566.0mg | 770mg |
| Potassium | 231.0mg | 314mg |
| Calcium | 165.0mg | 224mg |
| Iron | 1.2mg | 1.6mg |
| Vitamin C | 7.3mg | 9.9mg |
| Vitamin A | 244.0µg | 332µg |
| Selenium | 11.1µg | 15µg |
| Riboflavin (B2) | 0.3mg | 0.4mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (16% DV)
- A good source of fat (17% DV)
- A good source of calcium (13% DV)
- High in vitamin A (27% DV) — an excellent source
- High in selenium (20% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- High in saturated fat (30% DV) — worth weighing against your daily intake if you're watching this specifically
- High in sodium (25% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 9% DV
- Protein: 16% DV
- Carbohydrates: 2% DV
- Fibre: 2% DV
- Fat: 17% DV
- Saturated fat: 30% DV
- Sodium: 25% DV
- Potassium: 5% DV
- Calcium: 13% DV
- Iron: 7% DV
- Vitamin C: 8% DV
- Vitamin A: 27% DV
- Selenium: 20% DV
- Riboflavin (B2): 23% DV
Useful for tracking spinach souffle
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Have a cat or dog? Check whether spinach souffle is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out spinach souffle for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in spinach souffle per 100g?
Spinach Souffle contains 172 calories per 100g, based on USDA reference data.
Is spinach souffle high in calories?
A 1 cup of spinach souffle (136g) has around 234 calories — roughly 12% of a 2,000-calorie daily intake.
Is spinach souffle good for weight loss?
Spinach Souffle is fairly calorie-dense at 172 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 234 calories.
How much protein is in spinach souffle?
Spinach Souffle contains 7.9g of protein per 100g.
Is spinach souffle a good source of fibre?
Spinach Souffle is relatively low in fibre at 0.7g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does spinach souffle compare to potatoes, french fried, all types, salt not added in processing?
Spinach Souffle has 172 calories per 100g, close to potatoes, french fried, all types, salt not added in processing at 172 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of spinach souffle for 20g of protein?
With 7.9g of protein per 100g, you'd need roughly 253g of spinach souffle to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to spinach souffle by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach Souffle (this page) | 172 kcal | 7.9g | 5.9g | 12.9g |
| Potatoes, French Fried, All Types, Salt Not Added in Processing | 172 kcal | 2.7g | 28.7g | 5.2g |
| Soybeans, Mature Cooked, Boiled, without Salt | 172 kcal | 18.2g | 8.4g | 9.0g |
| Soybeans, Mature Seeds, Cooked, Boiled | 172 kcal | 18.2g | 8.4g | 9.0g |
| Beans, Pinto, Immature Seeds, Frozen | 170 kcal | 9.8g | 32.5g | 0.5g |
| Morningstar Farms Mushroom Lover's Burger, Frozen, Unprepared | 168 kcal | 14.3g | 9.2g | 8.2g |
| Morningstar Farms Garden Veggie Patties, Frozen, Unprepared | 176 kcal | 17.8g | 13.7g | 5.5g |
More kit for spinach souffle tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.