Vegetables • Deep Nutrition Analytics
Spinach souffle
As a recognized vegetables, Spinach souffle delivers 172 calories per 100g, with energy primarily anchored by fat (13g) to support daily activity. Standing out in micronutrient concentration, it provides 105% of your daily value for Vitamin K (126 µg) in a standard 100g portion. Despite a higher energy concentration (1.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 7.9 g
- Carbohydrates
- 5.9 g
- Fat
- 13 g
- Fiber
- 0.7 g
Produce Profile: Hydration & Micronutrients
Spinach souffle provides natural botanical nutrition with 172 calories per 100g. Providing 0.7g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 7.9 g |
| Carbohydrate, by difference | 5.9 g |
| Energy | 719 kJ |
| Energy | 172 kcal |
| Fiber, total dietary | 0.7 g |
| Total lipid (fat) | 13 g |
| Total Sugars | 1.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 126 µg |
| Vitamin A | 244 µg |
| Sodium | 566 mg |
| Selenium | 11.1 µg |
| Vitamin B12 | 0.4 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.4 µg |
| Vitamin K (phylloquinone) | 126 µg |
| Vitamin E (alpha-tocopherol) | 0.9 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (Menaquinone-4) | 0.3 µg |
| Vitamin D (D2 + D3), International Units | 31 IU |
| Vitamin D3 (cholecalciferol) | 0.8 µg |
| Vitamin A, RAE | 244 µg |
| Vitamin D (D2 + D3) | 0.8 µg |
| Vitamin A, IU | 2890 IU |
| Vitamin C, total ascorbic acid | 7.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 30 mg |
| Phosphorus, P | 139 mg |
| Sodium, Na | 566 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 165 mg |
| Potassium, K | 231 mg |
| Zinc, Zn | 0.8 mg |
| Selenium, Se | 11.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 120 µg |
| Carotene, beta | 1490 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Ash | 2.5 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.3 g |
| Alanine | 0.3 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.2 g |
| Proline | 0.6 g |
| Arginine | 0.4 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.6 g |
| Serine | 0.5 g |
| Water | 70.7 g |
| Tocopherol, gamma | 0.2 mg |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.4 mg |
| Choline, total | 61 mg |
| Betaine | 29.9 mg |
| Isoleucine | 0.5 g |
| Leucine | 0.7 g |
| Lysine | 0.6 g |
| Cystine | 0.1 g |
| Valine | 0.5 g |
| SFA 24:0 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| Galactose | 0 g |
| Fructose | 0.1 g |
| Lactose | 1.5 g |
| Folate, DFE | 77 µg |
| MUFA 22:1 | 0 g |
| SFA 15:0 | 0 g |
| Sucrose | 0.1 g |
| Glucose | 0.1 g |
| Maltose | 0 g |
| SFA 17:0 | 0 g |
| Fatty acids, total trans-monoenoic | 0.2 g |
| Fatty acids, total trans | 0.2 g |
| Fatty acids, total saturated | 6.1 g |
| SFA 8:0 | 0.1 g |
| SFA 12:0 | 0.2 g |
| SFA 14:0 | 0.9 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Fatty acids, total monounsaturated | 3 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| MUFA 20:1 | 0 g |
| SFA 4:0 | 0.3 g |
| SFA 6:0 | 0.2 g |
| SFA 10:0 | 0.2 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 2.8 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| Cryptoxanthin, beta | 2 µg |
| Folate, food | 67 µg |
| Folate, total | 73 µg |
| Carotene, alpha | 3 µg |
| Cholesterol | 118 mg |
| Folic acid | 6 µg |
| Lutein + zeaxanthin | 3250 µg |
| Tocopherol, beta | 0 mg |
| Fluoride, F | 4.7 µg |
Serving calculator
Common serving sizes
- recipe yield813 g
- cup136 g
Compare Spinach souffle with Category Peers
Potato puffs, frozen, unprepared vs Spinach souffle
Compared to Potato puffs, frozen, unprepared, Spinach souffle has 49% more fat and 3% lower calories per 100g.
Potatoes, hash brown, frozen, with butter sauce, prepared vs Spinach souffle
Compared to Potatoes, hash brown, frozen, with butter sauce, prepared, Spinach souffle has 82% less fiber and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Spinach souffle?
A standard 100-gram serving of Spinach souffle contains 172 calories (720 kJ), alongside 7.9g of protein, 5.9g of carbohydrates, and 13g of fat.
In common serving sizes:- 813g (recipe yield): ~1398 kcal
- 136g (cup): ~234 kcal
Is Spinach souffle suitable for a keto or low-carb diet?
Yes, in moderation. Spinach souffle contains 5.2g of net carbs per 100g (5.9g carbs minus 0.7g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Spinach souffle?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Spinach souffle are:
- Vitamin K: 126 µg (105% of your daily value)
- Vitamin A: 244 µg (27% of your daily value)
- Sodium: 566 mg (25% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170494).