Calories in Spinach souffle
Generic food Vegetables
Spinach souffle contains 172 kcal per 100 g. A typical serving of 1 cup (136 g) provides about 234 kcal.
Roughly 68% of its calories come from fat, with 18% from protein and 14% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 105% of the Daily Value for Vitamin K, 27% of the Daily Value for Vitamin A and 20% of the Daily Value for Riboflavin (B2).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 172 kcal | |
| Total fat C | 13 g | 17% |
| Saturated fat C | 6.1 g | 30% |
| Trans fat C | 0.19 g | |
| Cholesterol C | 118 mg | 39% |
| Sodium C | 566 mg | 25% |
| Total carbohydrates C | 5.9 g | 2% |
| Dietary fiber C | 0.7 g | 3% |
| Total sugars C | 1.9 g | |
| Protein C | 7.9 g | 16% |
| Vitamin A C | 244 µg | 27% |
| Vitamin C C | 7.3 mg | 8% |
| Vitamin D ? | 0.8 µg | 4% |
| Vitamin E C | 0.93 mg | 6% |
| Vitamin K C | 127 µg | 105% |
| Thiamin (B1) C | 0.082 mg | 7% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 0.48 mg | 3% |
| Pantothenic acid (B5) C | 0.44 mg | 9% |
| Vitamin B6 C | 0.098 mg | 6% |
| Folate (B9) C | 77 µg | 19% |
| Vitamin B12 C | 0.4 µg | 17% |
| Choline C | 61 mg | 11% |
| Calcium C | 165 mg | 13% |
| Iron C | 1.2 mg | 7% |
| Magnesium C | 30 mg | 7% |
| Phosphorus C | 139 mg | 11% |
| Potassium C | 231 mg | 5% |
| Zinc C | 0.85 mg | 8% |
| Copper C | 0.059 mg | 7% |
| Manganese C | 0.27 mg | 12% |
| Selenium C | 11.1 µg | 20% |
| Fluoride C | 4.7 µg |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18%
- Carbohydrates 14%
- Fat 68%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.9 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber0.7 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars1.9 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat13 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat6.1 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium566 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
- Water70.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3 g |
|---|---|
| Polyunsaturated fat C | 0.61 g |
Sugars and starch (6)
| Sucrose C | 0.06 g |
|---|---|
| Glucose C | 0.08 g |
| Fructose C | 0.05 g |
| Lactose C | 1.5 g |
| Maltose C | 0.03 g |
| Galactose C | 0.04 g |
Amino acids (18)
| Tryptophan C | 0.11 g |
|---|---|
| Threonine C | 0.31 g |
| Isoleucine C | 0.45 g |
| Leucine C | 0.71 g |
| Lysine C | 0.56 g |
| Methionine C | 0.21 g |
| Cystine C | 0.095 g |
| Phenylalanine C | 0.41 g |
| Tyrosine C | 0.35 g |
| Valine C | 0.51 g |
| Arginine C | 0.37 g |
| Histidine C | 0.23 g |
| Alanine C | 0.32 g |
| Aspartic acid C | 0.63 g |
| Glutamic acid C | 1.6 g |
| Glycine C | 0.22 g |
| Proline C | 0.65 g |
| Serine C | 0.47 g |
Individual fatty acids (28)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.007 g |
| Linoleic acid (omega-6, 18:2) C | 0.47 g |
| SFA 4:0 C | 0.31 g |
| SFA 6:0 C | 0.19 g |
| SFA 8:0 C | 0.12 g |
| SFA 10:0 C | 0.23 g |
| SFA 12:0 C | 0.22 g |
| SFA 14:0 C | 0.86 g |
| SFA 16:0 C | 2.9 g |
| SFA 18:0 C | 1.2 g |
| SFA 20:0 C | 0.01 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.025 g |
| SFA 22:0 C | 0.002 g |
| MUFA 14:1 C | 0.001 g |
| MUFA 16:1 C | 0.22 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.011 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0.001 g |
| SFA 17:0 C | 0.035 g |
| SFA 24:0 C | 0.001 g |
| Fatty acids, total trans-monoenoic C | 0.17 g |
| Fatty acids, total trans-polyenoic C | 0.017 g |
| SFA 13:0 C | 0 g |
Carotenoids (15)
| Beta-carotene C | 1,493 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 3,249 µg |
| Retinol C | 120 µg |
| Carotene, alpha C | 3 µg |
| Vitamin D (D2 + D3), International Units C | 31 IU |
| Vitamin D3 (cholecalciferol) C | 0.8 µg |
| Cryptoxanthin, beta C | 2 µg |
| Tocopherol, beta C | 0.01 mg |
| Tocopherol, gamma C | 0.16 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Other components (14)
| Water C | 70.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 2.5 g |
| Theobromine C | 0 mg |
| Energy C | 719 kJ |
| Vitamin A, IU C | 2,891 IU |
| Vitamin K (Menaquinone-4) C | 0.3 µg |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 6 µg |
| Folate, food C | 67 µg |
| Betaine C | 29.9 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 128 kcal |
| Protein | 5.7 g |
| Carbohydrates | 7.1 g |
| Fat | 8.6 g |
| Fiber | 1.1 g |
| Sugars | 2.5 g |
| Sodium | 160 mg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Stuffed pepper, with rice and meat | 178 | 7.8 g | 9.9 g | 11.7 g |
| Mozzarella cheese, tomato, and basil, with oil and vinegar dressing | 139 | 7.2 g | 3.9 g | 10.9 g |
| Stuffed pepper, with meat | 198 | 9.2 g | 4.2 g | 15.9 g |
| Potato, scalloped, ready-to-heat, with meat | 183 | 7.1 g | 12.7 g | 11.6 g |
| Eggplant parmesan casserole, regular | 155 | 7 g | 9 g | 10.5 g |
| Potato, scalloped, from fast food or restaurant | 206 | 6.7 g | 13 g | 14.3 g |
| Potato, scalloped, ready-to-heat | 178 | 6.8 g | 13.3 g | 11 g |
| Potato, scalloped, NFS | 168 | 7.1 g | 13.5 g | 9.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in spinach souffle?
100 g of spinach souffle has 172 kcal. 1 cup (136 g): about 234 kcal. 1 recipe yield (813 g): about 1,398 kcal.
How much protein is in spinach souffle?
Spinach souffle contains 7.9 g of protein per 100 g (16% of the 50 g Daily Value), or 10.7 g in 1 cup (136 g). About 18% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in spinach souffle?
Spinach souffle has 5.9 g of total carbohydrates per 100 g, including 0.7 g of fiber and 1.9 g of sugars.
How much fat is in spinach souffle?
Spinach souffle contains 13 g of fat per 100 g, of which 6.1 g is saturated (30% of the Daily Value).
What vitamins and minerals does spinach souffle contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (105% DV), Vitamin A (27% DV), Riboflavin (B2) (20% DV), selenium (20% DV) and Folate (B9) (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in spinach souffle?
100 g contains 566 mg of sodium, 25% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170494. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.