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A golden, lightly browned corn soufflé with a soft pale-yellow interior dotted with whole corn kernels, served in a baking dish.

Corn Soufflé Calories

Creamy, slightly sweet baked corn dish

In season: Summer · Autumn

CALORIES · 100 G

160kcal

GI

55medium

POTASSIUM · 100 G

120mg

FIBER · 100 G

1.5g

Quick answer

1 piece (medium) of Corn Soufflé (120 g) has 192 calories. That works out to 160 calories per 100 g. It contains 27.6 g of carbs, 4.8 g of protein, 7.2 g of fat and 1.8 g of fiber. Its 0.2 mg of B1 covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Corn Soufflé Nutrition Facts

Selected: 1 piece (medium) · 120 g

192

KCAL / 120G

Carbs

27.6g

· 10% DV

Protein

4.8g

· 10% DV

Fat

7.2g

· 9% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 57% · Protein 10% · Fat 33%

Corn Soufflé nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories192 kcal
Total fat7.2 g9%
Saturated fat2.64 g13%
Trans fat0.06 g
Sodium300 mg13%
Total carbohydrate27.6 g10%
Fiber1.8 g6%
Protein4.8 g10%

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 Medium Corn Soufflé?

ServingAmountCalories
1 piece (medium)120 g192 kcal
1 slice (thin)60 g96 kcal
1 piece (small)80 g128 kcal
1 slice (thick)90 g144 kcal
100 g100 g160 kcal
1 serving (medium)150 g240 kcal
1 piece (large)180 g288 kcal
1 cup (whole)180 g288 kcal
1 serving (large)200 g320 kcal

Calculated from 160 calories per 100 g.

Frequently Asked Questions About Corn Soufflé

What is Corn Soufflé?

Corn Soufflé is a creamy, mildly sweet baked dish made with corn and a mixture that commonly includes eggs and milk. Despite the name, some versions are more like a soft corn casserole than a tall, airy French-style soufflé.

How do you make Corn Soufflé?

Corn Soufflé is made by folding corn into a seasoned egg-and-milk mixture and baking it until set. Recipes vary in whether they use flour, cheese, or cream; avoid overmixing, which can make the finished dish dense.

Why does Corn Soufflé fall after baking?

Corn Soufflé can sink slightly as it cools because the steam and air that lifted it dissipate. Opening the oven door early or taking it out before the center is set can make it collapse more; bake until the middle is cooked through.

Can you make Corn Soufflé with canned corn?

Yes, canned corn works well in Corn Soufflé. Drain it thoroughly before mixing it in, since extra liquid can leave the center loose. Fresh or frozen corn can also be used once prepared and drained.

What is the difference between Corn Soufflé and corn casserole?

Corn Soufflé is usually lighter and more egg-based, while corn casserole often has a denser, breadier texture. The names overlap in some recipes, so the actual difference depends on how much egg, flour, and other binding ingredients the recipe uses.

How do you know when Corn Soufflé is done?

Corn Soufflé is done when the edges are set, the top is lightly browned, and the center no longer looks liquid. A tester inserted near the center should come out without wet batter, though a moist crumb is normal.

What should you serve with Corn Soufflé?

Corn Soufflé pairs well with roasted chicken, grilled meat, or a crisp green salad. Its gentle sweetness works particularly well alongside savory mains, and a sharp or tangy side can balance its creamy texture.

Can Corn Soufflé be made ahead?

Yes, you can assemble Corn Soufflé shortly before baking and keep it covered in the refrigerator. Stir it before it goes into the oven if liquid has separated; for the best rise and texture, avoid leaving the raw mixture overnight.

How do you reheat leftover Corn Soufflé?

Reheat Corn Soufflé in a covered oven-safe dish until warmed through, or use short intervals in the microwave for an individual portion. Covering it helps prevent the edges from drying out, although reheating will not restore its original rise.

Can Corn Soufflé be frozen?

Yes, baked Corn Soufflé can be frozen in airtight portions, though its texture may become softer after thawing. Cool it first, thaw it in the refrigerator, and reheat it until hot throughout.

Corn Soufflé Vitamins & Minerals

Vitamins

B1

0.16mg · 13% DV

B12

0.3µg · 13% DV

Biotin

3.6µg · 12% DV

B5

0.48mg · 10% DV

Minerals

Sodium

300mg · 13% DV

Phosphorus

72mg · 10% DV

Selenium

4.8µg · 9% DV

Calcium

54mg · 5% DV

Potassium ⭐

144mg · 4% DV

Corn Soufflé Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

14.4
Medium

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

How to Burn Off Corn Soufflé

To burn the 192 calories in 1 piece (medium) (120 g):

🚶

47min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

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

What is Corn Soufflé?

Corn Soufflé is a softly set, oven-baked dish that brings sweet corn together with an egg-and-dairy mixture. It takes its cue from the French soufflé, while corn versions vary: some use whole kernels, others puréed corn. The top turns lightly golden in the oven, while the centre stays creamy and tender.

Serve it warm as a brunch dish or side, alongside a crisp salad, roasted vegetables or a savoury main. It also works as a small, comforting addition to a shared table. Its carbohydrates make up much of its energy, with 4 g of protein per 100 g. For a lighter plate, keep the portion modest and pair it with fresh vegetables; serve soon after baking for the softest texture.

How Nutritious Is Corn Soufflé?

Nutrient density

Low

32/ 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

38/ 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 Corn 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 Corn Soufflé Contain Allergens?

Contains these allergens:

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

Which Diets Is Corn Soufflé Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Corn Soufflé Fat Profile

SATURATED

2.64g

MONOUNSATURATED

2.52g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 21:1

Above the ideal 4:1 (21:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.