Crab Soufflé

Crab Soufflé is a classic, airy French-inspired dish made by folding delicate crab meat into a base of béchamel sauce and whipped egg whites, then baking until golden. It typically features ingredients like lump crab, butter, flour, milk, eggs, and seasonings such as Old Bay, nutmeg, or sherry. While it has roots in French cuisine, it is particularly popular in American coastal regions, especially the Chesapeake Bay area.

🍽️ Nutrition at a glance

This dish is high in protein and fat due to the crab, eggs, and butter, while being relatively low in carbohydrates. A typical serving provides a good source of selenium, vitamin B12, and phosphorus, with a calorie count that generally falls between 300 and 450 calories.

Nutrition breakdown

Calories	380 kcal
Protein	24 g
Carbs	12 g
Fat	26 g
Fiber	0 g
Sugar	3 g
Sodium	680 mg
Vitamin B12	12 mcg
Selenium	45 mcg
Phosphorus	280 mg
Choline	110 mg
Zinc	3.5 mg
Vitamin A	350 IU
Iron	1.8 mg
Calcium	120 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The soufflé technique is notoriously difficult to master, as the dish relies entirely on the air trapped in the egg whites for its signature rise and can deflate quickly if not served immediately. Nutritionally, it offers a luxurious way to consume lean seafood protein while the egg yolks provide essential choline.