Spinach souffle
FDC 170494cup (136 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -44 vs Vegetables medianSpinach souffle scores 49 of 100, Fair band, but that hides a low rank of 55 out of 60 in the Vegetables category, whose median score of 93 reflects how nutrient-dense raw and lightly cooked greens usually run. The dish still carries an excellent 27% DV of vitamin A plus good protein (16% DV) and calcium (13% DV), largely thanks to the eggs and dairy folded into the base.
This is a baked, custard-style side built on eggs, cream or cheese, and cooked spinach, more of an occasional dinner-party plate than an everyday vegetable serving; a cup (136 grams) is rich enough to work as a light main course. It runs high in sodium at 566 milligrams per 100 grams, high in saturated fat at 6.1 grams per 100 grams, and notable in cholesterol at 118 milligrams per 100 grams, the tradeoff for the eggs-and-dairy base that lifts its vitamin A and calcium numbers.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | 9% |
| Total fat | 13 g | 17% |
| Saturated fat | 6.1 g | 30% |
| Cholesterol | 118 mg | 39% |
| Sodium | 566 mg | 25% |
| Carbohydrate | 5.9 g | 2% |
| Dietary fiber | 0.7 g | 3% |
| Sugars | 1.9 g | |
| Protein | 7.9 g | 16% |
| Potassium | 231 mg | 5% |
| Calcium | 165 mg | 13% |
| Iron | 1.2 mg | 7% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 7.3 mg | 8% |
| Vitamin A | 244 µg | 27% |
| Vitamin E | 0.93 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | 12% |
| Total fat | 18 g | 23% |
| Saturated fat | 8.3 g | 41% |
| Cholesterol | 160 mg | 53% |
| Sodium | 770 mg | 33% |
| Carbohydrate | 8 g | 3% |
| Dietary fiber | 0.95 g | 3% |
| Sugars | 2.5 g | |
| Protein | 11 g | 21% |
| Potassium | 314 mg | 7% |
| Calcium | 224 mg | 17% |
| Iron | 1.6 mg | 9% |
| Magnesium | 41 mg | 10% |
| Vitamin C | 9.9 mg | 11% |
| Vitamin A | 332 µg | 37% |
| Vitamin E | 1.3 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 170494Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
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