Spinach souffle
Whole food · Vegetables and Vegetable Products
Spinach soufflé is a light, airy baked dish where puréed spinach is folded into a fluffy egg-white base, creating a delicate, savory custard with a tender, almost cloud-like texture. Its mild, earthy spinach flavor is balanced by the richness of eggs and cheese, making it a sophisticated yet comforting side dish. Nutritionally, it's a protein-rich, low-carb option that delivers a concentrated dose of vitamins from the spinach.
Calorie split: 18% protein · 14% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People love it for its elegant, impressive presentation and the way it transforms humble spinach into a luxurious, melt-in-the-mouth experience. It's a classic way to add a vegetable-rich, protein-packed dish to a brunch or dinner spread.
⚠️ Watch-outs & how to enjoy it better
The high egg and cheese content makes it high in cholesterol and saturated fat, so those monitoring these should enjoy it in moderation. Spinach is high in oxalates, which can inhibit mineral absorption and may be a concern for those prone to kidney stones. To counteract this, pair it with a vitamin C-rich food (like a side of tomatoes or citrus) to enhance iron absorption, and ensure it's part of a varied diet.
Key benefits
- High in protein per calorie from eggs
- Good source of vitamin K and vitamin A from spinach
- Low in carbohydrates and sugar
- Naturally gluten-free
- Provides iron and folate
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'soufflé' comes from the French verb 'souffler,' meaning 'to blow' or 'to puff,' perfectly describing the dramatic rise it achieves in the oven from trapped air in the whipped egg whites.
Full nutrition (USDA data · scales with serving)
| Water | 70.7 g |
| Energy | 172 kcal |
| Energy | 719 kj |
| Protein | 7.9 g |
| Total lipid (fat) | 12.9 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 5.9 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.9 g |
| Sucrose | 0.06 g |
| Glucose | 0.08 g |
| Fructose | 0.05 g |
| Lactose | 1.5 g |
| Maltose | 0.03 g |
| Galactose | 0.04 g |
| Calcium, Ca | 165 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 566 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 11.1 ug |
| Fluoride, F | 4.7 ug |
| Vitamin C, total ascorbic acid | 7.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.26 mg |
| Niacin | 0.48 mg |
| Pantothenic acid | 0.44 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 73.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 67.0 ug |
| Folate, DFE | 77.0 ug |
| Choline, total | 61.0 mg |
| Betaine | 29.9 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 244 ug |
| Retinol | 120 ug |
| Carotene, beta | 1493 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 2891 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3249 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.16 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 31.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin D3 (cholecalciferol) | 0.80 ug |
| Vitamin K (phylloquinone) | 127 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 g |
| SFA 4:0 | 0.31 g |
| SFA 6:0 | 0.19 g |
| SFA 8:0 | 0.12 g |
| SFA 10:0 | 0.23 g |
| SFA 12:0 | 0.22 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.86 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.9 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.19 g |
| Fatty acids, total trans-monoenoic | 0.17 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 118 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.31 g |
| Isoleucine | 0.45 g |
| Leucine | 0.71 g |
| Lysine | 0.56 g |
| Methionine | 0.21 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.35 g |
| Valine | 0.51 g |
| Arginine | 0.37 g |
| Histidine | 0.23 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.63 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.22 g |
| Proline | 0.65 g |
| Serine | 0.47 g |
FAQ
Why did my spinach soufflé fall flat?
Common reasons include under-beating the egg whites, opening the oven door too early, or over-folding the mixture, which deflates the air bubbles. Ensure your bowl and whisk are grease-free for maximum egg white volume.
Can I make spinach soufflé ahead of time?
It's best served immediately as it will begin to deflate. However, you can prepare the spinach base and egg white mixture separately, then combine and bake just before serving.
Is spinach soufflé gluten-free?
Traditionally, yes, as the base is eggs, spinach, and cheese. Always check specific recipes for any added flour used as a thickener.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.72 kcal/g · 18% calories from protein · 0.7 g fiber · 1.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.