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Cottage cheese soufflé Calories
Baked, high-protein dairy dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cottage cheese soufflé (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 6.7 g of carbs, 14.2 g of protein, 10.1 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Cottage cheese soufflé Nutrition Facts
Selected: 1 serving (medium) · 120 g
174
KCAL / 120G
Carbs
6.7g
· 2% DV
Protein
14.2g
· 28% DV
Fat
10.1g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 33% · Fat 52%
Cottage cheese soufflé nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 5.64 g | 28% |
| Trans fat | 0.14 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 14.2 g | 28% |
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 Cottage cheese soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 174 kcal |
| 1 ounce (mini) | 28 g | 41 kcal |
| 1 piece (small) | 60 g | 87 kcal |
| 1 piece (medium) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (large) | 140 g | 203 kcal |
| 1 cup (shredded) | 170 g | 247 kcal |
| 1 serving (large) | 180 g | 261 kcal |
| 200 g | 200 g | 290 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Cottage cheese soufflé
How do you make cottage cheese soufflé?
Cottage cheese soufflé is made by folding beaten egg whites into a mixture of cottage cheese and egg yolks, then baking it until risen and set. Drain watery cottage cheese first, and fold gently so the egg whites keep the air that gives the soufflé its lift.
Why does cottage cheese soufflé collapse?
Cottage cheese soufflé deflates as it cools because the air bubbles that expanded in the oven contract. Some settling is normal. Avoid opening the oven while it bakes, fold the egg whites in gently, and serve the soufflé soon after it comes out.
What can I add to cottage cheese soufflé?
Cottage cheese soufflé works well with herbs, black pepper, grated cheese, or finely chopped vegetables. Chives and spinach are common savory additions; cook watery vegetables first and drain them so they do not make the soufflé mixture loose.
Can you make cottage cheese soufflé without flour?
Yes, cottage cheese soufflé can be made without flour. Beaten egg whites provide much of its structure and lift, while draining excess liquid from the cottage cheese helps the mixture set rather than turn watery.
Can cottage cheese soufflé be made ahead?
Cottage cheese soufflé is best assembled and baked just before serving because beaten egg whites lose volume while they sit. You can measure the ingredients and prepare the cottage cheese mixture ahead, then fold in the whipped whites right before baking.
How do you stop cottage cheese soufflé from being watery?
To keep cottage cheese soufflé from turning watery, drain the cottage cheese and remove moisture from any vegetables before adding them. Avoid adding too much milk or other liquid, and bake until the center is set rather than relying only on a browned top.
Is cottage cheese soufflé served as a main dish or a side?
Cottage cheese soufflé can be served as either a light main dish or a side. Pair a savory version with a green salad or roasted vegetables; serve it promptly, since its airy texture starts to sink as it cools.
Can you reheat leftover cottage cheese soufflé?
Yes, leftover cottage cheese soufflé can be reheated, although it will not regain its original rise. Refrigerate leftovers in a covered container and warm them gently in the oven; reheating tends to preserve the texture better than using a microwave.
Can cottage cheese soufflé be made sweet?
Yes, cottage cheese soufflé can be made sweet by adding a little sugar, vanilla, or citrus zest instead of savory herbs and seasonings. Keep the added liquid modest so the mixture still sets, and serve it soon after baking.
What is the difference between cottage cheese soufflé and a cheese soufflé?
Cottage cheese soufflé uses cottage cheese as its main cheese, giving it a mild flavor and a curd-like texture unless the cheese is blended smooth. Many classic cheese soufflés use stronger, firmer cheeses, often in a cooked sauce base.
Cottage cheese soufflé Vitamins & Minerals
Vitamins
B12
0.66µg · 28% DV
Biotin
7.2µg · 24% DV
B2
0.26mg · 20% DV
B5
0.62mg · 12% DV
Minerals
Phosphorus
198mg · 28% DV
Selenium
13µg · 24% DV
Sodium
372mg · 16% DV
Calcium
114mg · 11% DV
Potassium ⭐
142mg · 4% DV
Cottage cheese soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage cheese soufflé
To burn the 174 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 Cottage cheese soufflé?
Lor peynirli sufle is a Turkish-style baked soufflé made with lor, a fresh, mild curd cheese, and eggs. Cottage cheese is not quite the same cheese, so lor gives the dish its own gently milky, slightly tangy character. Baked until risen, it is soft and airy inside with a lightly browned top.
Serve it warm for breakfast or as a light meal, alongside fresh tomatoes, cucumber or salad; it also works well at brunch. Its protein content is a notable feature, at 11.8 g per 100 g. Pair it with crisp vegetables rather than a rich sauce for a lighter plate.
How Nutritious Is Cottage cheese soufflé?
Nutrient density
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.
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 Cottage cheese 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 Cottage cheese soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Cottage cheese soufflé Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cottage cheese soufflé Fat Profile
SATURATED
5.64g
MONOUNSATURATED
2.76g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.