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Sweet egg-based chestnut soufflé
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Chestnut soufflé (120 g) has 274 calories. That works out to 228 calories per 100 g. It contains 34.4 g of carbs, 7.7 g of protein, 12.1 g of fat and 2.8 g of fiber. Its 7.2 µg of Biotin covers 24% 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
274
KCAL / 120G
Carbs
34.4g
· 13% DV
Protein
7.7g
· 15% DV
Fat
12.1g
· 16% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 11% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 5.16 g | 26% |
| Trans fat | 0.14 g | |
| Sodium | 142 mg | 6% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 2.8 g | 10% |
| Protein | 7.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 274 kcal |
| 1 ounce (mini) | 28 g | 64 kcal |
| 1 piece (small) | 70 g | 160 kcal |
| 100 g | 100 g | 228 kcal |
| ½ piece (half) | 110 g | 251 kcal |
| 1 cup (medium) | 140 g | 319 kcal |
| 1 serving (large) | 180 g | 410 kcal |
| 1 piece (jumbo) | 220 g | 502 kcal |
Calculated from 228 calories per 100 g.
Chestnut soufflé is a baked dessert made with chestnut purée and whipped egg whites. It has a light, airy texture with a sweet, nutty chestnut flavor, and is usually served warm soon after baking.
To make chestnut soufflé, combine chestnut purée with the recipe’s base ingredients, then gently fold in whipped egg whites. Spoon the mixture into prepared soufflé dishes and bake until risen; avoid opening the oven while it cooks.
Chestnut soufflé naturally settles as it cools because the air bubbles that lifted it in the oven contract. Opening the oven door during baking can make it sink sooner, so serve it promptly after baking.
Yes, canned chestnut purée works well in chestnut soufflé. Check whether it is sweetened before adding sugar, and stir it smooth if it is thick so it blends evenly into the soufflé base.
Chestnut soufflé is best served warm, shortly after it comes out of the oven, when its texture is at its lightest. It can be eaten cold later, but it will be denser and no longer have its freshly risen shape.
Chestnut soufflé pairs well with lightly whipped cream, vanilla ice cream, or fresh fruit. Choose a simple accompaniment so it complements the chestnut flavor rather than overpowering it.
You can prepare the chestnut base for chestnut soufflé ahead, but fold in the whipped egg whites just before baking. If the whites sit in the mixture, they lose air and the soufflé may not rise as well.
Yes, chocolate can be added to chestnut soufflé, and dark chocolate pairs especially well with chestnut’s sweet, earthy taste. Let melted chocolate cool slightly before mixing it in so it does not cook the eggs.
Store leftover chestnut soufflé in a covered container in the refrigerator once it has cooled. Reheat it gently before serving, but expect a denser texture; it will not regain the height of a freshly baked soufflé.
Yes, you can freeze baked chestnut soufflé, but freezing and thawing usually damage its airy texture. For the best result, eat it fresh; if freezing leftovers, seal them well and thaw them in the refrigerator.
Vitamins
Biotin
7.2µg · 24% DV
B2
0.22mg · 17% DV
B12
0.38µg · 16% DV
B5
0.66mg · 13% DV
Minerals
Selenium
12µg · 22% DV
Copper
0.19mg · 21% DV
Phosphorus
130mg · 19% DV
Manganese
0.38mg · 17% DV
Potassium ⭐
295mg · 9% DV
Sodium
142mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 274 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.
Chestnut soufflé is a baked dessert in the French soufflé tradition, made with chestnut purée or finely mashed chestnuts, eggs and sugar. Some recipes also include milk or cream. The mixture rises in the oven and is best served soon after baking, while its centre is still soft and airy.
It is usually enjoyed as a warm dessert after a meal, whether at home or in a restaurant; coffee makes a simple accompaniment. Chestnuts bring a gently sweet, earthy flavour to the light, egg-based texture. It is a sweet treat with a notable contribution from carbohydrates and fat, while chestnut adds some fibre. For a less rich finish, choose a modest portion and skip extra cream or sweet toppings.
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
5.16g
MONOUNSATURATED
4.08g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.