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Creamy, slightly sweet baked corn dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 27.6 g | 10% |
| Fiber | 1.8 g | 6% |
| Protein | 4.8 g | 10% |
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 piece (medium) | 120 g | 192 kcal |
| 1 slice (thin) | 60 g | 96 kcal |
| 1 piece (small) | 80 g | 128 kcal |
| 1 slice (thick) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 150 g | 240 kcal |
| 1 piece (large) | 180 g | 288 kcal |
| 1 cup (whole) | 180 g | 288 kcal |
| 1 serving (large) | 200 g | 320 kcal |
Calculated from 160 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 192 calories in 1 piece (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.
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.
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.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
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.