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Fruit-based baked sweet soufflé
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.1 g | |
| Sodium | 142 mg | 6% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 3.5 g | 13% |
| Protein | 6.5 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 223 kcal |
| 2 tablespoon (grated) | 35 g | 65 kcal |
| 1 piece (half) | 70 g | 130 kcal |
| 1 serving (small) | 80 g | 149 kcal |
| 100 g | 100 g | 186 kcal |
| 1 cup (medium) | 110 g | 205 kcal |
| 1 piece (whole) | 140 g | 260 kcal |
| 1 serving (large) | 170 g | 316 kcal |
Calculated from 186 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 223 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
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.