Spinach souffle

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

172

Calories

7.89g

Protein

5.90g

Carbs

12.9g

Fat

Macro Distribution (kcal)

Protein 18%
Carbs 14%
Fat 68%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 172 kcal —
Macronutrients
Water 70.7 g —
Protein 7.89 g
16% (Moderate)
Total lipid (fat) 12.9 g
17% (Moderate)
Carbohydrate, by difference 5.90 g
2% (Low)
Fiber, total dietary 0.700 g
2% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 6.09 g
30% (High)
Fatty acids, total monounsaturated 3.02 g —
Fatty acids, total trans 0.188 g —
Cholesterol 118.0 mg
39% (High)
Vitamins
Vitamin C, total ascorbic acid 7.30 mg
8% (Low)
Thiamin (Vitamin B1) 0.082 mg
7% (Low)
Riboflavin (Vitamin B2) 0.263 mg
20% (High)
Niacin (Vitamin B3) 0.479 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.438 mg
9% (Low)
Vitamin B-6 — Pyridoxine 0.098 mg
6% (Low)
Biotin (Vitamin B7) 73.0 ug
18% (Moderate)
Folate, total (Vitamin B9) 6.00 ug —
Choline, total 61.0 mg
11% (Moderate)
Vitamin B-12 — Cobalamin 0.400 ug
17% (Moderate)
Vitamin A, RAE 244.0 ug
27% (High)
Carotene, beta 1493.0 ug —
Carotene, alpha 3.00 ug —
Vitamin E (alpha-tocopherol) 0.930 mg
6% (Low)
Vitamin D (D2 + D3) 0.800 ug
4% (Low)
Vitamin K2 — Menaquinone-4 (MK-4) 0.300 ug
0% (Low)
Minerals
Calcium, Ca 165.0 mg
13% (Moderate)
Iron, Fe 1.19 mg
7% (Low)
Magnesium, Mg 30.0 mg
7% (Low)
Phosphorus, P 139.0 mg
11% (Moderate)
Potassium, K 231.0 mg
5% (Low)
Sodium, Na 566.0 mg
25% (High)
Zinc, Zn 0.850 mg
8% (Low)
Copper, Cu 0.059 mg
7% (Low)
Manganese, Mn 0.269 mg
12% (Moderate)
Selenium, Se 11.1 ug
20% (High)
Other
Energy 719.0 kj —
Ash 2.52 g —
Total Sugars 1.85 g —
Sucrose 0.060 g —
Glucose 0.080 g —
Fructose 0.050 g —
Lactose 1.51 g —
Maltose 0.030 g —
Galactose 0.040 g —
Fluoride, F 4.70 ug —
Folic acid (Vitamin B9 — synthetic) 67.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 77.0 ug —
Betaine 29.9 mg —
Vitamin B-12, added 0 ug —
Retinol 120.0 ug —
Beta-carotene (Provitamin A) 2.00 ug —
Vitamin A, IU 2891.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 3249.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.010 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.160 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 31.0 IU —
Vitamin D3 — Cholecalciferol (animal / sunlight source) 0.800 ug —
Vitamin K1 — Phylloquinone 126.5 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0.314 g —
SFA 6:0 (Caproic acid) 0.189 g —
SFA 8:0 (Caprylic acid) 0.116 g —
SFA 10:0 (Capric acid) 0.227 g —
SFA 12:0 (Lauric acid) 0.224 g —
SFA 13:0 (Tridecanoic acid) 0 g —
SFA 14:0 (Myristic acid) 0.858 g —
SFA 15:0 (Pentadecanoic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 2.89 g —
SFA 17:0 (Margaric acid) 0.035 g —
SFA 18:0 (Stearic acid) 1.23 g —
SFA 20:0 (Arachidic acid) 0.010 g —
SFA 22:0 (Behenic acid) 0.002 g —
SFA 24:0 (Lignoceric acid) 0.001 g —
MUFA 14:1 (Myristoleic acid) 0.001 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.215 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.79 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.011 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.001 g —
Fatty acids, total polyunsaturated 0.610 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.467 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.111 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.025 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.001 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.007 g —
Fatty acids, total trans-monoenoic 0.171 g —
Fatty acids, total trans-polyenoic 0.017 g —
Tryptophan (EAA) 0.108 g —
Threonine (EAA) 0.308 g —
Isoleucine (EAA, BCAA) 0.450 g —
Leucine (EAA, BCAA) 0.708 g —
Lysine (EAA) 0.558 g —
Methionine (EAA) 0.207 g —
Cystine (conditionally essential) 0.095 g —
Phenylalanine (EAA) 0.406 g —
Tyrosine (conditionally essential) 0.350 g —
Valine (EAA, BCAA) 0.505 g —
Arginine (conditionally essential) 0.366 g —
Histidine (EAA) 0.229 g —
Alanine 0.323 g —
Aspartic acid 0.627 g —
Glutamic acid 1.56 g —
Glycine (conditionally essential) 0.216 g —
Proline (conditionally essential) 0.646 g —
Serine 0.467 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Spinach souffle is low in these nutrients — a supplement can help fill the gap.

B-Complex (7% DV) Iron (7% DV) Magnesium (7% DV) Copper (7% DV)

Amazon affiliate link — we may earn a small commission at no extra cost to you.

Get weekly nutrition science

New nutrient guides, food comparisons, and research — explained simply. No spam, ever.