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Chicken soufflé Calories
High-protein baked egg-based chicken dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chicken soufflé (180 g) has 328 calories. That works out to 182 calories per 100 g. It contains 8.6 g of carbs, 29.5 g of protein, 19.3 g of fat and 0.4 g of fiber. Its 34.2 µg of Selenium covers 62% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Chicken soufflé Nutrition Facts
Selected: 1 serving (medium) · 180 g
328
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
29.5g
· 59% DV
Fat
19.3g
· 25% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 36% · Fat 53%
Chicken soufflé nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.14 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 29.5 g | 59% |
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 Chicken soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 328 kcal |
| 1 piece (small) | 70 g | 127 kcal |
| ½ cup (shredded) | 95 g | 173 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (medium) | 110 g | 200 kcal |
| 1 piece (large) | 160 g | 291 kcal |
| 1 cup (shredded) | 190 g | 346 kcal |
| 1 serving (large) | 250 g | 455 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Chicken soufflé
What is chicken soufflé?
Chicken soufflé is a savory baked dish made by folding cooked chicken into an egg-based mixture that rises in the oven. Recipes often include a creamy sauce and cheese, and the finished soufflé is usually served straight from the oven while puffed.
How do you make chicken soufflé?
To make chicken soufflé, mix cooked, finely chopped chicken with the seasoned base and egg yolks, then gently fold in stiffly beaten egg whites. Bake the mixture in a prepared dish until risen and set, and serve it promptly.
Why does chicken soufflé collapse?
Chicken soufflé can collapse if the egg whites lose their air, the mixture is stirred too vigorously, or the oven door is opened before it sets. Fold the whites in gently and avoid disturbing the oven during baking; a little settling after baking is normal.
Can you make chicken soufflé with leftover chicken?
Yes, cooked leftover chicken works well in chicken soufflé. Remove bones and skin if needed, chop or shred the meat finely, and make sure it has been stored safely; cold chicken can go straight into the mixture before baking.
What cheese is best in chicken soufflé?
Gruyère is a classic choice for chicken soufflé because it melts smoothly and adds a savory flavor. Cheddar gives a sharper result, while Parmesan adds a salty edge; finely grate the cheese so it distributes evenly through the mixture.
How do you know when chicken soufflé is done?
Chicken soufflé is done when it has risen, the top is golden, and the center is set rather than liquid. Avoid cutting into it while it bakes, since opening the oven or releasing heat can make the soufflé sink before its structure holds.
Can chicken soufflé be prepared ahead of time?
You can prepare the chicken and base for chicken soufflé ahead, but whip and fold in the egg whites just before baking. A fully assembled mixture loses air as it sits, so baking it promptly gives the best rise and texture.
What should you serve with chicken soufflé?
Serve chicken soufflé with a crisp green salad or simply roasted vegetables to balance its rich, soft texture. A light vinaigrette works especially well, while potatoes or crusty bread make the meal more filling without competing with the soufflé.
Can you freeze chicken soufflé?
Chicken soufflé can be frozen after baking, but thawing and reheating usually make it denser and less airy. Cool it promptly, wrap it well, and reheat until hot throughout; for the lightest texture, bake and serve it fresh instead.
Can chicken soufflé be reheated?
Yes, leftover chicken soufflé can be reheated, although it will not stay as airy as when freshly baked. Warm individual portions gently in the oven until hot in the center; microwaving is quicker but can make the egg texture firmer.
Chicken soufflé Vitamins & Minerals
Vitamins
B3
9.18mg · 57% DV
Biotin
14.4µg · 48% DV
B6
0.58mg · 34% DV
B5
1.62mg · 32% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
333mg · 48% DV
Sodium
558mg · 24% DV
Iodine
32µg · 21% DV
Potassium ⭐
378mg · 11% DV
Chicken soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken soufflé
To burn the 328 calories in 1 serving (medium) (180 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 Chicken soufflé?
Chicken soufflé is a savoury baked dish made by folding cooked chicken into an egg-based mixture, often with seasoning and, depending on the recipe, a little milk or cheese. It is baked until puffed and tender rather than being a sweet dessert soufflé. Recipes vary, so the texture can range from light and airy to more like a soft casserole.
Serve it hot as a light main with a crisp salad, or include it in a brunch spread; leftovers can also make an easy lunch. Chicken and eggs give it a notably protein-rich profile, with 16.4 g of protein per 100 g. For a lighter version, use lean chicken and go easy on richer additions such as cheese or cream.
How Nutritious Is Chicken soufflé?
Nutrient density
High
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 Chicken soufflé Processed?
NOVA 2
Minimally 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 Chicken soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Chicken soufflé Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken soufflé Fat Profile
SATURATED
5.58g
MONOUNSATURATED
7.56g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.