Spinach souffle
Nutrition facts per 3.5 oz (100 g) and per 1 cup · Vegetables and Vegetable Products
3.5 oz (100 g) of Spinach souffle provides 172 calories, 7.89 g protein, 12.9 g fat and 5.9 g carbohydrate (0.7 g fiber). Per 100 g it is high in Vitamin K (105% DV), Vitamin A (RAE) (27% DV), Riboflavin (B2) (20% DV), Selenium (20% DV). Note the Cholesterol (39% DV per 3.5 oz (100 g)) and Saturated fat (30% DV per 3.5 oz (100 g)) and Sodium (25% DV per 3.5 oz (100 g)).
Protein 18%Fat 68%Carbohydrate 14%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of spinach souffle?
1 cup (4.8 oz, 136 g) of Spinach souffle has 234 calories. Per 3.5 oz (100 g): 172 calories.
How much protein is in 1 cup of spinach souffle?
1 cup (4.8 oz, 136 g) has 10.7 g of protein. Per 3.5 oz (100 g): 7.9 g.
How many carbs are in 1 cup of spinach souffle?
1 cup (4.8 oz, 136 g) has 8 g of total carbohydrate, including 0.95 g of fiber, so about 7.1 g of net carbs. Per 3.5 oz (100 g): 5.9 g carbohydrate and 0.7 g fiber.
How much fat is in 1 cup of spinach souffle?
1 cup (4.8 oz, 136 g) has 17.6 g of fat, of which 8.3 g is saturated. Per 3.5 oz (100 g): 12.9 g.
Sugar, sodium and minerals in 1 cup of spinach souffle
Per 1 cup (4.8 oz, 136 g):
- Total sugars: 2.5 g
- Sodium: 770 mg (about 1.9 g of salt), 33% DV
- Potassium: 314 mg, 7% DV
- Iron: 1.6 mg, 9% DV
- Calcium: 224 mg, 17% DV
What is spinach souffle high in?
Per 1 cup (4.8 oz, 136 g):
- Vitamin K: 172 mcg, 143% DV
- Vitamin A: 332 mcg, 37% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Vitamin K: 126.5 mcg per 3.5 oz (100 g) — 105% of the Daily Value. Other top sources →
- Vitamin A (RAE): 244 mcg per 3.5 oz (100 g) — 27% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.26 mg per 3.5 oz (100 g) — 20% of the Daily Value. Other top sources →
- Selenium: 11.1 mcg per 3.5 oz (100 g) — 20% of the Daily Value. Other top sources →
- Folate: 77 mcg per 3.5 oz (100 g) — 19% of the Daily Value. Other top sources →
- Vitamin B12: 0.4 mcg per 3.5 oz (100 g) — 17% of the Daily Value. Other top sources →
- Protein: 7.89 g per 3.5 oz (100 g) — 16% of the Daily Value. Other top sources →
- Calcium: 165 mg per 3.5 oz (100 g) — 13% of the Daily Value. Other top sources →
Before you use this number
- If you take anticoagulants, steady matters more than low. People taking warfarin and similar anticoagulants need a consistent vitamin K intake rather than a low one: sudden changes in either direction can increase or decrease the effect of the medicine. Evidence: vitk-04
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
- Plant foods do not contain B12 naturally. Vitamin B12 occurs naturally only in foods of animal origin. Where a plant food shows any, it has been fortified — many breakfast cereals and nutritional yeasts are. People who eat no animal products are at higher risk of deficiency. Evidence: b12-11 · b12-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup (136 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 172 kcal | 234 kcal | |
| Protein | 7.89 g | 10.7 g | 21% |
| Total fat | 12.9 g | 17.6 g | 23% |
| Saturated fat | 6.09 g | 8.28 g | 41% |
| Monounsaturated fat | 3.02 g | 4.11 g | |
| Polyunsaturated fat | 0.61 g | 0.83 g | |
| Cholesterol | 118 mg | 160.5 mg | 53% |
| Carbohydrate | 5.9 g | 8.02 g | 3% |
| Dietary fiber | 0.7 g | 0.95 g | 3% |
| Sugars (total) | 1.85 g | 2.52 g | |
| Water | 70.7 g | 96.2 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup (136 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 244 mcg | 331.8 mcg | 37% |
| Vitamin C | 7.3 mg | 9.93 mg | 11% |
| Vitamin D | 0.8 mcg | 1.09 mcg | 5% |
| Vitamin E | 0.93 mg | 1.26 mg | 8% |
| Vitamin K | 126.5 mcg | 172 mcg | 143% |
| Thiamin (B1) | 0.08 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.26 mg | 0.36 mg | 28% |
| Niacin (B3) | 0.48 mg | 0.65 mg | 4% |
| Vitamin B6 | 0.1 mg | 0.13 mg | 8% |
| Folate | 77 mcg | 104.7 mcg | 26% |
| Vitamin B12 | 0.4 mcg | 0.54 mcg | 23% |
| Choline | 61 mg | 83 mg | 15% |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup (136 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 165 mg | 224.4 mg | 17% |
| Iron | 1.19 mg | 1.62 mg | 9% |
| Magnesium | 30 mg | 40.8 mg | 10% |
| Phosphorus | 139 mg | 189 mg | 15% |
| Potassium | 231 mg | 314.2 mg | 7% |
| Sodium | 566 mg | 769.8 mg | 33% |
| Zinc | 0.85 mg | 1.16 mg | 11% |
| Copper | 0.06 mg | 0.08 mg | 9% |
| Selenium | 11.1 mcg | 15.1 mcg | 27% |
Other entries for spinach souffle
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Spinach souffle | 128 | 5.72 g | 8.64 g | 7.13 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
Worth knowing
- Cholesterol is 118 mg per 3.5 oz (100 g), 39% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
- Saturated fat is 6.09 g per 3.5 oz (100 g), 30% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
- Sodium is 566 mg per 3.5 oz (100 g), 25% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
More in Vegetables and Vegetable Products
- Raw sprouted radish seeds
- Raw salsify
- Raw sesbania flower
- Baby spinach
- Raw zucchini summer squash (includes skin)
- Raw succotash
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 170494. Described in USDA as Spinach souffle; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 136 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd