Spinach soufflé

USDA name: Spinach souffle

234 calories in 1 cup (136 g). Per 100 g, protein: 7.9 g, carbohydrates: 5.9 g, fat: 12.9 g.

Among the other records in Vegetables and Vegetable Products, per 100 g: more total fat than 99%, and less fiber than 97%.

Compare with another food →

Serving
1
= 136 g
234KCAL
Where the calories come from

Spinach soufflé, 1 cup

234 calories

  • Protein10.7 g18% of calories
  • Carbs8 g14% of calories

    incl. 0.95 g fiber · 2.5 g sugars

  • Fat17.6 g68% of calories

Nutrition Facts

Serving size1 cup (136 g)
Amount per serving
Calories234
% Daily Value*
Total Fat 17.6 g23%
Saturated Fat 8.3 g41%
Trans Fat 0.26 g
Cholesterol 160 mg53%
Sodium 770 mg33%
Total Carbohydrate 8 g3%
Dietary Fiber 0.95 g3%
Total Sugars 2.5 g
Protein 10.7 g
Vitamin D 1.1 mcg5%
Calcium 224 mg17%
Iron 1.6 mg9%
Potassium 314 mg7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K143% 172 µg
  • Vitamin A37% 332 µg
  • Riboflavin (B2)28% 0.36 mg
  • Folate26% 105 µg
  • Vitamin B1223% 0.54 µg
  • Choline15% 83 mg
  • Pantothenic acid (B5)12% 0.6 mg
  • Vitamin C11% 9.9 mg
  • Thiamin (B1)9% 0.11 mg
  • Vitamin E8% 1.3 mg
  • Vitamin B68% 0.13 mg
  • Vitamin D5% 1.1 µg
  • Niacin (B3)4% 0.65 mg

minerals

% of the Daily Value in this serving

  • Sodium33% 770 mg
  • Selenium27% 15.1 µg
  • Calcium17% 224 mg
  • Manganese16% 0.37 mg
  • Phosphorus15% 189 mg
  • Zinc11% 1.2 mg
  • Magnesium10% 40.8 mg
  • Iron9% 1.6 mg
  • Copper9% 0.08 mg
  • Potassium7% 314 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid2.1 g
  • Leucine•0.96 g
  • Proline0.88 g
  • Aspartic acid0.85 g
  • Lysine•0.76 g
  • Valine•0.69 g
  • Serine0.64 g
  • Isoleucine•0.61 g
  • Phenylalanine•0.55 g
  • Arginine0.5 g
  • Tyrosine0.48 g
  • Alanine0.44 g
  • Threonine•0.42 g
  • Histidine•0.31 g
  • Glycine0.29 g
  • Methionine•0.28 g
  • Tryptophan•0.15 g
  • Cystine0.13 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Total fat

    Higher than 99%

    Same value as 0 of 893 other records.

    leastmost

  • Fiber

    Lower than 97%

    Same value as 7 of 799 other records.

    leastmost

  • Sodium

    Higher than 97%

    Same value as 0 of 900 other records.

    leastmost

  • Calcium

    Higher than 95%

    Same value as 0 of 901 other records.

    leastmost

  • Protein

    Higher than 95%

    Same value as 0 of 901 other records.

    leastmost

  • Calories

    Higher than 94%

    Same value as 0 of 893 other records.

    leastmost

Questions

How many calories are in spinach soufflé?
1 cup (136 g): 234 calories; protein: 10.7 g, carbohydrates: 8 g, fat: 17.6 g.
How much protein is in spinach soufflé?
7.9 g per 100 g. Its estimated share of calories is 18%, using 4 kcal per gram of protein.
How many net carbs are in spinach soufflé?
5.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 117 reported nutrients, per 100 g+
Water70.7 g
Energy172 kcal
Energy719 kj
Protein7.9 g
Total lipid (fat)12.9 g
Ash2.5 g
Carbohydrate, by difference5.9 g
Fiber, total dietary0.7 g
Total Sugars1.9 g
Sucrose0.06 g
Glucose0.08 g
Fructose0.05 g
Lactose1.5 g
Maltose0.03 g
Galactose0.04 g
Calcium, Ca165 mg
Iron, Fe1.2 mg
Magnesium, Mg30 mg
Phosphorus, P139 mg
Potassium, K231 mg
Sodium, Na566 mg
Zinc, Zn0.85 mg
Copper, Cu0.059 mg
Manganese, Mn0.27 mg
Selenium, Se11.1 µg
Fluoride, F4.7 µg
Vitamin C, total ascorbic acid7.3 mg
Thiamin0.082 mg
Riboflavin0.26 mg
Niacin0.48 mg
Pantothenic acid0.44 mg
Vitamin B-60.098 mg
Folate, total73 µg
Folic acid6 µg
Folate, food67 µg
Folate, DFE77 µg
Choline, total61 mg
Betaine29.9 mg
Vitamin B-120.4 µg
Vitamin B-12, added0 µg
Vitamin A, RAE244 µg
Retinol120 µg
Carotene, beta1,493 µg
Carotene, alpha3 µg
Cryptoxanthin, beta2 µg
Vitamin A, IU2,891 iu
Lycopene0 µg
Lutein + zeaxanthin3,249 µg
Vitamin E (alpha-tocopherol)0.93 mg
Vitamin E, added0 mg
Tocopherol, beta0.01 mg
Tocopherol, gamma0.16 mg
Tocopherol, delta0 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units31 iu
Vitamin D (D2 + D3)0.8 µg
Vitamin D3 (cholecalciferol)0.8 µg
Vitamin K (phylloquinone)127 µg
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)0.3 µg
Fatty acids, total saturated6.1 g
SFA 4:00.31 g
SFA 6:00.19 g
SFA 8:00.12 g
SFA 10:00.23 g
SFA 12:00.22 g
SFA 13:00 g
SFA 14:00.86 g
SFA 15:00.001 g
SFA 16:02.9 g
SFA 17:00.035 g
SFA 18:01.2 g
SFA 20:00.01 g
SFA 22:00.002 g
SFA 24:00.001 g
Fatty acids, total monounsaturated3 g
MUFA 14:10.001 g
MUFA 16:10.21 g
MUFA 18:12.8 g
MUFA 20:10.011 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated0.61 g
PUFA 18:20.47 g
PUFA 18:30.11 g
PUFA 18:40 g
PUFA 20:40.025 g
PUFA 20:5 n-3 (EPA)0.001 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0.007 g
Fatty acids, total trans0.19 g
Fatty acids, total trans-monoenoic0.17 g
Fatty acids, total trans-polyenoic0.017 g
Cholesterol118 mg
Tryptophan0.11 g
Threonine0.31 g
Isoleucine0.45 g
Leucine0.71 g
Lysine0.56 g
Methionine0.21 g
Cystine0.095 g
Phenylalanine0.41 g
Tyrosine0.35 g
Valine0.51 g
Arginine0.37 g
Histidine0.23 g
Alanine0.32 g
Aspartic acid0.63 g
Glutamic acid1.6 g
Glycine0.22 g
Proline0.65 g
Serine0.47 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170494, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.