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Blueberry soufflé Calories
Egg-based airy dessert with blueberries
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Blueberry soufflé (120 g) has 223 calories. That works out to 186 calories per 100 g. It contains 29.8 g of carbs, 7.3 g of protein, 8.6 g of fat and 1.9 g of fiber. Its 13 µg of Selenium covers 24% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Blueberry soufflé Nutrition Facts
Selected: 1 serving (medium) · 120 g
223
KCAL / 120G
Carbs
29.8g
· 11% DV
Protein
7.3g
· 15% DV
Fat
8.6g
· 11% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 13% · Fat 34%
Blueberry soufflé nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.07 g | |
| Sodium | 142 mg | 6% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 1.9 g | 7% |
| Protein | 7.3 g | 15% |
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 Blueberry soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 223 kcal |
| 1 ounce (small) | 28 g | 52 kcal |
| ½ cup (small) | 48 g | 89 kcal |
| 1 piece (small) | 70 g | 130 kcal |
| 1 cup (medium) | 95 g | 177 kcal |
| 100 g | 100 g | 186 kcal |
| 1 piece (jumbo) | 140 g | 260 kcal |
| 1 serving (large) | 180 g | 335 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Blueberry soufflé
How do you make blueberry soufflé?
Blueberry soufflé is made by folding whipped egg whites into a base flavored with blueberries, then baking it until risen and set. Fold gently to keep the mixture airy, and serve soon after baking for its lightest texture.
Why does blueberry soufflé collapse after baking?
Blueberry soufflé naturally sinks somewhat as its hot air cools. A dramatic collapse can happen if it is underbaked, overbaked, or exposed to a draft; avoid opening the oven while it bakes and serve it promptly.
Can you use frozen blueberries in blueberry soufflé?
Yes, frozen blueberries work in blueberry soufflé. Thaw and drain them first so their extra liquid does not loosen the mixture or leave the center watery. Fold the berries in gently to avoid streaking the soufflé base.
Can blueberry soufflé batter be made ahead?
Not fully, because whipped egg whites lose volume while the blueberry soufflé mixture sits. You can prepare the blueberry base ahead, then fold in freshly whipped whites and bake shortly before serving.
How can you tell when blueberry soufflé is done?
Blueberry soufflé is ready when it has risen and the top looks set, while the center may still have a slight softness. If the center looks like liquid batter, it needs more baking; avoid waiting for it to become completely firm.
What should you serve with blueberry soufflé?
Blueberry soufflé pairs well with lightly whipped cream, vanilla ice cream, or plain yogurt. Their cool, creamy texture contrasts with the warm, airy dessert; serve the soufflé as soon as it comes out of the oven.
Why does blueberry soufflé fail to rise?
Blueberry soufflé may not rise if the egg whites are under-whipped or deflate when folded into the base. Whip them until they hold their shape, then fold them in gently rather than stirring or beating the mixture.
Can blueberry soufflé be reheated?
Yes, you can gently reheat leftover blueberry soufflé, but it will not regain its original height or airy texture. Refrigerate leftovers in a covered container and warm a portion briefly when you are ready to eat it.
Why is the center of blueberry soufflé runny?
A runny center usually means blueberry soufflé needs more baking, or the berries released too much juice. Drain thawed berries well, and check that the center is no longer liquid batter before taking the dish out.
Can blueberry soufflé be made in individual ramekins?
Yes, blueberry soufflé can be baked in individual ramekins, which makes serving straightforward and gives each portion its own risen top. Grease the dishes lightly so the mixture can climb the sides as it bakes.
Blueberry soufflé Vitamins & Minerals
Vitamins
Biotin
6.24µg · 21% DV
B2
0.23mg · 18% DV
B5
0.74mg · 15% DV
B12
0.34µg · 14% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
115mg · 16% DV
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Sodium
142mg · 6% DV
Potassium ⭐
158mg · 5% DV
Blueberry soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blueberry soufflé
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.
What is Blueberry soufflé?
Blueberry soufflé is a baked dessert made with eggs whipped to give it a light, risen texture, with blueberries folded into the mixture. Soufflés originated in France; this fruit-filled version balances a tender, airy centre with the berries’ gentle tartness.
It is usually served warm, soon after baking, as a dessert after a meal or as a special treat with coffee or tea. Eggs contribute protein, while the dish is still sweet and provides a substantial share of its energy from carbohydrates. For a lighter serving, pair it with plain yoghurt rather than cream, and skip extra sweet toppings.
How Nutritious Is Blueberry soufflé?
Nutrient density
Low
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
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 Blueberry 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 Blueberry soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Blueberry 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
Blueberry soufflé Fat Profile
SATURATED
2.88g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.