Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Egg soufflé Calories
Light, fluffy oven-baked egg dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg soufflé (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 6 g of carbs, 12.6 g of protein, 14.4 g of fat and 0.2 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Egg soufflé Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
6g
· 2% DV
Protein
12.6g
· 25% DV
Fat
14.4g
· 18% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 25% · Fat 63%
Egg soufflé nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.06 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 12.6 g | 25% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Egg soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Egg soufflé
How do you make an egg soufflé?
An egg soufflé is made by folding beaten egg whites into a seasoned yolk mixture, often with milk, cheese, or a light sauce. Fold gently so you keep the air in the whites, transfer the mixture to a baking dish, and bake it straight away.
Why does an egg soufflé collapse?
Some settling is normal as an egg soufflé cools, because the hot air that made it rise contracts. A dramatic collapse can mean the center was underbaked or the oven door was opened during baking. Serve it soon after it comes out of the oven.
What is the difference between an egg soufflé and an omelet?
An egg soufflé gets its airy rise from whipped egg whites and is baked in the oven. An omelet is usually made from beaten whole eggs cooked in a pan, so it has a denser texture and does not rise in the same way.
What goes into an egg soufflé?
An egg soufflé starts with eggs separated into yolks and whites; savory versions commonly add milk or a sauce, cheese, and seasoning. Some recipes use flour to help make the base, while others leave it out for a lighter, more egg-forward result.
Can you make an egg soufflé with only egg whites?
Yes, you can make an egg soufflé using only egg whites, though it will lack the richness and flavor that yolks provide. Whip the whites until they hold their shape, then fold in the other ingredients gently to avoid losing the air.
Can you prepare an egg soufflé ahead of time?
You can prepare the yolk base for an egg soufflé ahead, but it is best to whip and fold in the whites just before baking. Once mixed, the foam starts losing air, so leaving the unbaked soufflé to wait can reduce its rise.
Can you make an egg soufflé in individual ramekins?
Yes, an egg soufflé works well in individual ramekins. Grease the dishes and divide the mixture evenly, leaving room at the top for it to rise. Smaller portions may bake faster than one large soufflé, so check their centers rather than relying only on appearance.
What should you serve with an egg soufflé?
Serve an egg soufflé with a crisp green salad, roasted vegetables, or toast for a simple meal. Its soft, savory texture pairs especially well with fresh, lightly dressed sides; bring it to the table soon after baking because it gradually sinks.
How should you store leftover egg soufflé?
Refrigerate leftover egg soufflé in a covered container once it has cooled, rather than leaving it out for an extended time. Reheat it gently before eating, but expect it to be denser and less airy than when freshly baked.
Can you freeze an egg soufflé?
You can freeze an egg soufflé, but freezing and thawing often make its egg-based texture watery or rubbery. For the best result, serve it freshly baked; if you have leftovers, refrigeration and gentle reheating generally preserve the texture better.
Egg soufflé Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B12
1.32µg · 55% DV
B2
0.42mg · 32% DV
B5
1.32mg · 26% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
204mg · 29% DV
Iodine
26µg · 17% DV
Sodium
264mg · 11% DV
Potassium ⭐
144mg · 4% DV
Egg soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg soufflé
To burn the 204 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.
What is Egg soufflé?
Egg soufflé is a baked dish made from eggs, with beaten egg whites folded into the mixture to give it a light, airy rise. The technique is closely associated with French cooking; versions can be savoury or sweet, though a simple egg soufflé is often served as a savoury meal.
Serve it straight from the oven, before it settles, for the fluffiest texture. It works well for brunch or a light lunch, alongside a crisp salad, vegetables or bread. With 10.5 g of protein per 100 g, it offers a useful protein contribution, while the overall richness depends on additions such as cheese or cream. For a lighter version, use modest amounts of these and pair it with fresh vegetables.
How Nutritious Is Egg 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 Egg 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 Egg soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Egg 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
Egg soufflé Fat Profile
SATURATED
4.2g
MONOUNSATURATED
5.76g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
Compare Egg soufflé
Foods Similar to Egg soufflé
Have another question about Egg soufflé?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.