Food · Vegetables and Vegetable Products
Spinach souffle nutrition facts
A typical portion of spinach souffle (1 cup; 136 g, spinach souffle (SR Legacy)) has 230 calories and 11g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 128 calories (spinach souffle (SR Legacy)) to 172 (spinach souffle (SR Legacy)).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Spinach souffle, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.9g
- more than 47% of 8,218 USDA reference foods
- Calories per 100 g
- 172
- more than 48% of reference foods
- Sodium per 100 g
- 566mg
- more than 85% of reference foods
1 cup weighs 136 g in USDA's record for Spinach souffle (FDC 170494); across 2 records of spinach souffle USDA weighs it at 100 to 136 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 14% carbohydrate, 68% fat and 18% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K172 µg in 1 cup (136 g), 143% of the Daily Value
- Vitamin A332 µg RAE in 1 cup (136 g), 37% of the Daily Value
- Riboflavin0.4 mg in 1 cup (136 g), 28% of the Daily Value
- Selenium15 µg in 1 cup (136 g), 27% of the Daily Value
- Folate105 µg DFE in 1 cup (136 g), 26% of the Daily Value
- Vitamin B120.5 µg in 1 cup (136 g), 23% of the Daily Value
- Manganese0.4 mg in 1 cup (136 g), 16% of the Daily Value
- Phosphorus189 mg in 1 cup (136 g), 15% of the Daily Value
- Choline83 mg in 1 cup (136 g), 15% of the Daily Value
- Vitamin C9.9 mg in 1 cup (136 g), 11% of the Daily Value
- Zinc1.2 mg in 1 cup (136 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 170494), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of spinach souffle USDA describes
Spinach souffle (SR Legacy) has the most calories per 100 g (172); the fewest: Spinach souffle (Survey) (128)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Spinach souffle (SR Legacy) | 172 | 7.9 g | 13 g | 566 mg |
| Spinach souffle (Survey) | 128 | 5.7 g | 8.6 g | 160 mg |
Every nutrient in this record (114)
The portion is 1 cup (136 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 10.7 g | 7.89 g | 21% |
| Total lipid (fat) | 17.6 g | 12.9 g | 23% |
| Carbohydrate, by difference | 8.02 g | 5.90 g | 3% |
| Ash | 3.43 g | 2.52 g | |
| Energy | 234 kcal | 172 kcal | |
| Sucrose | 0.082 g | 0.060 g | |
| Glucose | 0.11 g | 0.080 g | |
| Fructose | 0.068 g | 0.050 g | |
| Lactose | 2.05 g | 1.51 g | |
| Maltose | 0.041 g | 0.030 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 96.2 g | 70.7 g | |
| Total Sugars | 2.52 g | 1.85 g | |
| Galactose | 0.054 g | 0.040 g | |
| Fiber, total dietary | 0.95 g | 0.70 g | 3% |
| Cholesterol | 160 mg | 118 mg | 53% |
| Fatty acids, total trans | 0.26 g | 0.19 g | |
| Fatty acids, total saturated | 8.28 g | 6.09 g | 41% |
| Fatty acids, total monounsaturated | 4.11 g | 3.02 g | |
| Fatty acids, total polyunsaturated | 0.83 g | 0.61 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 224 mg | 165 mg | 17% |
| Iron, Fe | 1.62 mg | 1.19 mg | 9% |
| Magnesium, Mg | 40.8 mg | 30.0 mg | 10% |
| Phosphorus, P | 189 mg | 139 mg | 15% |
| Potassium, K | 314 mg | 231 mg | 7% |
| Sodium, Na | 770 mg | 566 mg | 33% |
| Zinc, Zn | 1.16 mg | 0.85 mg | 11% |
| Copper, Cu | 0.080 mg | 0.059 mg | 9% |
| Fluoride, F | 6.39 µg | 4.70 µg | |
| Manganese, Mn | 0.37 mg | 0.27 mg | 16% |
| Selenium, Se | 15.1 µg | 11.1 µg | 27% |
Vitamins (35)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 163 µg | 120 µg | |
| Vitamin A, RAE | 332 µg | 244 µg | 37% |
| Carotene, beta | 2,030 µg | 1,493 µg | |
| Carotene, alpha | 4.08 µg | 3.00 µg | |
| Vitamin E (alpha-tocopherol) | 1.26 mg | 0.93 mg | 8% |
| Vitamin D3 (cholecalciferol) | 1.09 µg | 0.80 µg | |
| Vitamin D (D2 + D3) | 1.09 µg | 0.80 µg | 5% |
| Cryptoxanthin, beta | 2.72 µg | 2.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 4,419 µg | 3,249 µg | |
| Tocopherol, beta | 0.014 mg | 0.010 mg | |
| Tocopherol, gamma | 0.22 mg | 0.16 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 9.93 mg | 7.30 mg | 11% |
| Thiamin | 0.11 mg | 0.082 mg | 9% |
| Riboflavin | 0.36 mg | 0.26 mg | 28% |
| Niacin | 0.65 mg | 0.48 mg | 4% |
| Pantothenic acid | 0.60 mg | 0.44 mg | |
| Vitamin B-6 | 0.13 mg | 0.098 mg | 8% |
| Folate, total | 99.3 µg | 73.0 µg | |
| Vitamin B-12 | 0.54 µg | 0.40 µg | 23% |
| Choline, total | 83.0 mg | 61.0 mg | 15% |
| Vitamin K (Menaquinone-4) | 0.41 µg | 0.30 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 172 µg | 127 µg | 143% |
| Folic acid | 8.16 µg | 6.00 µg | |
| Folate, food | 91.1 µg | 67.0 µg | |
| Folate, DFE | 105 µg | 77.0 µg | 26% |
| Betaine | 40.7 mg | 29.9 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.15 g | 0.11 g | |
| Threonine | 0.42 g | 0.31 g | |
| Isoleucine | 0.61 g | 0.45 g | |
| Leucine | 0.96 g | 0.71 g | |
| Lysine | 0.76 g | 0.56 g | |
| Methionine | 0.28 g | 0.21 g | |
| Cystine | 0.13 g | 0.095 g | |
| Phenylalanine | 0.55 g | 0.41 g | |
| Tyrosine | 0.48 g | 0.35 g | |
| Valine | 0.69 g | 0.51 g | |
| Arginine | 0.50 g | 0.37 g | |
| Histidine | 0.31 g | 0.23 g | |
| Alanine | 0.44 g | 0.32 g | |
| Aspartic acid | 0.85 g | 0.63 g | |
| Glutamic acid | 2.12 g | 1.56 g | |
| Glycine | 0.29 g | 0.22 g | |
| Proline | 0.88 g | 0.65 g | |
| Serine | 0.64 g | 0.47 g |
Fatty acids (28)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.43 g | 0.31 g | |
| SFA 6:0 | 0.26 g | 0.19 g | |
| SFA 8:0 | 0.16 g | 0.12 g | |
| SFA 10:0 | 0.31 g | 0.23 g | |
| SFA 12:0 | 0.30 g | 0.22 g | |
| SFA 14:0 | 1.17 g | 0.86 g | |
| SFA 16:0 | 3.93 g | 2.89 g | |
| SFA 18:0 | 1.67 g | 1.23 g | |
| SFA 20:0 | 0.014 g | 0.010 g | |
| MUFA 18:1 | 3.80 g | 2.79 g | |
| PUFA 18:2 | 0.64 g | 0.47 g | |
| PUFA 18:3 | 0.15 g | 0.11 g | |
| PUFA 20:4 | 0.034 g | 0.025 g | |
| PUFA 22:6 n-3 (DHA) | 0.0095 g | 0.0070 g | |
| SFA 22:0 | 0.0027 g | 0.0020 g | |
| MUFA 14:1 | 0.0014 g | 0.0010 g | |
| MUFA 16:1 | 0.29 g | 0.21 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.015 g | 0.011 g | |
| PUFA 20:5 n-3 (EPA) | 0.0014 g | 0.0010 g | |
| MUFA 22:1 | 0.0014 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0.0014 g | 0.0010 g | |
| SFA 17:0 | 0.048 g | 0.035 g | |
| SFA 24:0 | 0.0014 g | 0.0010 g | |
| Fatty acids, total trans-monoenoic | 0.23 g | 0.17 g | |
| Fatty acids, total trans-polyenoic | 0.023 g | 0.017 g | |
| SFA 13:0 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170494: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in spinach souffle?
230 in 1 cup (136 g) of spinach souffle (SR Legacy); 128 to 172 per 100 g across USDA's descriptions.
How much protein is in spinach souffle?
11g in 1 cup; 7.9 g per 100 g.
How much sodium is in spinach souffle?
770mg in 1 cup; 566 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov