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Diet-Friendly Soufflé Calories
A light chocolate soufflé made with banana, egg, and cocoa, without added sugar.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Diet-Friendly Soufflé (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 25.7 g of carbs, 7.3 g of protein, 5.4 g of fat and 3.8 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Diet-Friendly Soufflé Nutrition Facts
Selected: 1 serving (medium) · 120 g
174
KCAL / 120G
Carbs
25.7g
· 9% DV
Protein
7.3g
· 15% DV
Fat
5.4g
· 7% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 16% · Fat 27%
Diet-Friendly Soufflé nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 25.7 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 7.3 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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How Many Calories in 1 Serving of Diet-Friendly Soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 174 kcal |
| 1 piece (mini) | 60 g | 87 kcal |
| 1 serving (small) | 75 g | 109 kcal |
| 1 cup (half) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 150 g | 218 kcal |
| 1 serving (large) | 180 g | 261 kcal |
| 1 piece (jumbo) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Diet-Friendly Soufflé
How do you make Diet-Friendly Soufflé?
Diet-Friendly Soufflé is made by mixing mashed banana, egg, and cocoa, then baking the mixture in a small oven-safe dish. Stir until combined rather than whipping it like a classic soufflé, and serve when the edges are set and the center is still soft.
Can you make Diet-Friendly Soufflé in the microwave?
Yes, Diet-Friendly Soufflé can be cooked in the microwave in a microwave-safe dish. Cook it in short bursts and check the center as you go; microwaving it too long can make the texture rubbery instead of soft.
Does Diet-Friendly Soufflé contain added sugar?
No, Diet-Friendly Soufflé is made without added sugar. It does contain the naturally occurring sugars in banana, which also sweetens the mixture, so “no added sugar” does not mean the dessert is sugar-free.
Can you use an overripe banana in Diet-Friendly Soufflé?
Yes, an overripe banana works well in Diet-Friendly Soufflé. It mashes easily and usually tastes sweeter, which suits a recipe without added sugar; remove any spoiled portions and mash the banana smoothly before mixing.
Why does Diet-Friendly Soufflé collapse after baking?
Some settling is normal for Diet-Friendly Soufflé, which is denser than a classic soufflé because it uses banana and cocoa. Overmixing or baking it until completely firm can make the texture heavier, so serve it soon after cooking.
Is Diet-Friendly Soufflé good for weight loss?
Diet-Friendly Soufflé can fit into a weight-loss eating plan as a portioned dessert, but it does not cause weight loss by itself. Its lack of added sugar may suit someone looking for a less-sweet treat, but portion size still matters.
How should you store leftover Diet-Friendly Soufflé?
Store leftover Diet-Friendly Soufflé covered in the refrigerator and reheat it before eating. It is best fresh; chilling makes it lose its airy texture, so expect leftovers to be denser and more pudding-like.
Can you freeze Diet-Friendly Soufflé?
Yes, you can freeze Diet-Friendly Soufflé, although thawing may make its texture denser or wetter. Cool it completely, wrap it in an airtight container, thaw it in the refrigerator, and warm it gently before serving.
What kind of cocoa should you use for Diet-Friendly Soufflé?
Unsweetened cocoa powder is the best choice for Diet-Friendly Soufflé because it gives the dessert its chocolate flavor without adding sugar. Sweetened drinking chocolate changes the sweetness and may add ingredients that are not part of the simple banana-and-egg recipe.
Is Diet-Friendly Soufflé supposed to be gooey in the middle?
Yes, Diet-Friendly Soufflé can have a soft, slightly gooey center when it is freshly baked. The edges should be set while the middle remains tender; baking until the center is completely firm makes this banana-based version less moist.
Diet-Friendly Soufflé Vitamins & Minerals
Vitamins
B2
0.28mg · 22% DV
B6
0.35mg · 21% DV
Biotin
6.12µg · 20% DV
B12
0.37µg · 15% DV
Minerals
Manganese
0.58mg · 25% DV
Selenium
12µg · 22% DV
Copper
0.19mg · 21% DV
Phosphorus
126mg · 18% DV
Potassium ⭐
347mg · 10% DV
Sodium
58mg · 3% DV
Diet-Friendly Soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet-Friendly 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 Diet-Friendly Soufflé?
Diet-Friendly Soufflé is a light chocolate dessert made with banana, egg and cocoa, with no added sugar. The banana brings natural sweetness, while the egg helps the mixture rise and gives it a soft, airy texture. It’s a simple home-baked take on chocolate soufflé, with a fruity note rather than the richness of a traditional version.
Serve it warm, soon after baking, as a dessert or alongside coffee or tea. Its cocoa flavour works well with the mellow sweetness of ripe banana. It provides some fibre and protein, though it is still a sweet dish with carbohydrates. For a more filling snack, pair a portion with plain yoghurt; using a very ripe banana can make the flavour sweeter without adding sugar.
How Nutritious Is Diet-Friendly 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 Diet-Friendly 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 Diet-Friendly Soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Diet-Friendly 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
Diet-Friendly Soufflé Fat Profile
SATURATED
1.54g
MONOUNSATURATED
1.94g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.