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A tall, airy soufflé with a lightly browned, cracked top and a soft berry-purple interior, served in a small white ramekin with a few blackberries beside it.

Blackberry soufflé Calories

Fruit-based baked sweet soufflé

In season: Summer · Autumn

CALORIES · 100 G

186kcal

GI

58medium

POTASSIUM · 100 G

162mg

FIBER · 100 G

2.9g

Quick answer

1 serving (medium) of Blackberry soufflé (120 g) has 223 calories. That works out to 186 calories per 100 g. It contains 29.8 g of carbs, 6.5 g of protein, 9.1 g of fat and 3.5 g of fiber. Its 10.3 µg of Selenium covers 19% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Blackberry soufflé Nutrition Facts

Selected: 1 serving (medium) · 120 g

223

KCAL / 120G

Carbs

29.8g

· 11% DV

Protein

6.5g

· 13% DV

Fat

9.1g

· 12% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 11% · Fat 37%

Blackberry soufflé nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories223 kcal
Total fat9.1 g12%
Saturated fat3.72 g19%
Trans fat0.1 g
Sodium142 mg6%
Total carbohydrate29.8 g11%
Fiber3.5 g13%
Protein6.5 g13%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of Blackberry soufflé?

ServingAmountCalories
1 serving (medium)120 g223 kcal
2 tablespoon (grated)35 g65 kcal
1 piece (half)70 g130 kcal
1 serving (small)80 g149 kcal
100 g100 g186 kcal
1 cup (medium)110 g205 kcal
1 piece (whole)140 g260 kcal
1 serving (large)170 g316 kcal

Calculated from 186 calories per 100 g.

Frequently Asked Questions About Blackberry soufflé

How do you make blackberry soufflé?

Blackberry soufflé is made by folding whipped egg whites into a base flavored with blackberry purée, then baking it in individual dishes until risen. Fold gently so you keep as much air as possible, and serve it soon after baking.

Why does blackberry soufflé collapse?

Blackberry soufflé naturally begins to sink soon after it comes out of the oven. Under-whipped egg whites, folding too vigorously, or opening the oven while it bakes can also prevent it from rising well or make it collapse sooner.

Can you make blackberry soufflé with frozen blackberries?

Yes, frozen blackberries work in blackberry soufflé. Thaw them first and drain excess liquid so they do not make the base too wet. You can mash or purée the berries before mixing them into the soufflé base.

Can blackberry soufflé be made ahead of time?

You can prepare the base for blackberry soufflé ahead, but fold in the whipped egg whites and bake close to serving time. Once the whites are folded in, waiting too long allows the mixture to lose air and reduces its rise.

What is the difference between blackberry soufflé and blackberry mousse?

Blackberry soufflé is baked and rises from air incorporated into its egg-white mixture, while blackberry mousse is chilled and set without baking. Soufflé is best served warm soon after baking; mousse is usually served cold.

Should blackberry soufflé be served hot or cold?

Blackberry soufflé is best served warm, shortly after baking. It starts to sink as it cools, and its airy texture becomes denser, though it is still edible once cooled.

What should you serve with blackberry soufflé?

Serve blackberry soufflé with fresh blackberries, lightly sweetened cream, or vanilla ice cream. A cool, creamy accompaniment contrasts with the warm, fruit-flavored soufflé without overwhelming its berry taste.

Can blackberry soufflé be made without an oven?

Yes, blackberry soufflé can be cooked in a microwave using a microwave-safe dish, although the texture may be denser and less evenly browned than an oven-baked version. Check it frequently because microwave cooking times vary.

How do you keep blackberry soufflé from sticking to the dish?

To help blackberry soufflé rise and release cleanly, butter the inside of the baking dish and coat it lightly with sugar. Avoid touching the rim with the mixture when filling the dish, since a clean edge helps it climb as it bakes.

How should leftover blackberry soufflé be stored?

Cover leftover blackberry soufflé and refrigerate it, then eat it soon. It loses its signature height and airy texture as it cools; reheating can warm it through but will not restore its original rise.

Blackberry soufflé Vitamins & Minerals

Vitamins

Biotin

5.04µg · 17% DV

B2

0.22mg · 17% DV

Vitamin C

11.76mg · 13% DV

Vitamin A

98.4µg · 11% DV

Minerals

Selenium

10µg · 18% DV

Manganese

0.38mg · 17% DV

Phosphorus

115mg · 16% DV

Copper

0.11mg · 12% DV

Sodium

142mg · 6% DV

Potassium ⭐

194mg · 6% DV

Blackberry soufflé Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

16.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Blackberry soufflé

To burn the 223 calories in 1 serving (medium) (120 g):

🚶

55min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Blackberry soufflé?

Blackberry soufflé is a baked dessert made by folding whipped egg whites into a sweet mixture flavoured with blackberries, often as purée. The soufflé technique comes from France; this fruit-filled version brings a tart, berry note to a classic airy bake.

It rises in the oven with a lightly set outside and a soft, delicate centre. Serve it warm, soon after baking, when its texture is at its best. It works as a dessert after a meal or alongside coffee or tea; in the UK and elsewhere, a little cream or ice cream is a familiar accompaniment. Blackberries give it fruit flavour and some fibre, while the eggs and sweetened base make it more substantial than fresh fruit. For a lighter finish, serve a smaller portion with plain yoghurt instead of cream.

How Nutritious Is Blackberry soufflé?

Nutrient density

Medium

39/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

44/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Blackberry soufflé Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Blackberry soufflé Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Blackberry soufflé Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Blackberry soufflé Fat Profile

SATURATED

3.72g

MONOUNSATURATED

2.64g

POLYUNSATURATED

0.96g

⚖️

Omega 6:3 ratio 14.8:1

Above the ideal 4:1 (14.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.