Individual Cheese Soufflés
Individual Cheese Soufflés are light, airy baked dishes where a savory cheese-flavored base is combined with whipped egg whites to create a puffy, risen texture. They are a classic French preparation, typically made with eggs, cheese (like Gruyère or Parmesan), butter, and a simple flour-based béchamel sauce.
🍽️ Nutrition at a glance
This dish is high in protein and fat from the eggs and cheese, with a moderate amount of carbohydrates from the flour and any added milk. A single serving provides a good amount of calcium, vitamin A, and B vitamins, with a rough calorie estimate of 250-350 kcal per ramekin.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 18 g |
| Carbs | 12 g |
| Fat | 20 g |
| Fiber | 0.5 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Calcium | 300 mg |
| Vitamin A | 250 mcg RAE |
| Phosphorus | 280 mg |
| Vitamin B12 | 1.2 mcg |
| Riboflavin (B2) | 0.3 mg |
| Selenium | 18 mcg |
| Vitamin D | 1.5 mcg |
| Choline | 120 mg |
Per 1 individual ramekin (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the soufflé is an iconic symbol of French culinary technique, prized for its dramatic rise and delicate, fleeting texture that must be served immediately. Nutritionally, it's a concentrated source of high-quality protein and fat, making it a satisfying but calorie-dense small meal or appetizer.
