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.
See how this score is calculated, build a plate around spinach souffle, or compare it with another food.
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.
Yeast extract spreadDensity 50 vs 49Potato flourDensity 52 vs 49Cassava, rawDensity 56 vs 49Original analysis by NutriVerdict
In the kitchen and how to use it
A spinach souffle is built on a bechamel-style base folded with cooked, drained spinach, egg yolks and whipped egg whites, then baked until it puffs up light and airy with a set, custardy interior. It is typically served straight from the ramekin or dish as soon as it comes out of the oven, since souffles deflate within minutes of leaving the heat. Grated cheese is a common addition folded into the base or sprinkled on top, and it pairs well with a simple green salad or crusty bread as a light lunch or side dish.
This dish carries 172 calories per 100 g, with 13 g fat per 100 g reflecting the egg yolks and any cheese in the recipe, alongside 7.89 g protein per 100 g. It is notably rich in vitamin A at 27% DV, likely from both the spinach and the eggs, plus 13% DV calcium. Souffles do not keep or reheat well since they lose their rise, so they are best made and eaten the same day; leftovers can still be eaten cold or warmed gently as a denser spinach and egg dish rather than a proper souffle.
Frequently asked questions about spinach souffle
How many calories are in spinach souffle?
About 172 calories per 100 g, or roughly 234 calories for a 136 g cup serving.
Is spinach souffle a good source of vitamin A?
Yes, it provides about 27% of the Daily Value for vitamin A per 100 g, its top nutrient.
Can spinach souffle be reheated?
It is best eaten right away since it deflates on standing, though leftovers can be warmed gently as a denser dish.