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Egg white soufflé (low calorie) Calories
High protein, low fat and calories, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg white soufflé (low calorie) (90 g) has 50 calories. That works out to 56 calories per 100 g. It contains 1.9 g of carbs, 10.1 g of protein, 0.2 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 24% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg white soufflé (low calorie) Nutrition Facts
Selected: 1 piece (medium) · 90 g
50
KCAL / 90G
Carbs
1.9g
· 1% DV
Protein
10.1g
· 20% DV
Fat
0.2g
· 0% 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 81% · Fat 4%
Egg white soufflé (low calorie) nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 149 mg | 6% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 10.1 g | 20% |
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 Egg white soufflé (low calorie)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 50 kcal |
| 1 slice (thin) | 45 g | 25 kcal |
| 1 piece (small) | 60 g | 34 kcal |
| 1 slice (thick) | 70 g | 39 kcal |
| 100 g | 100 g | 56 kcal |
| 1 serving (medium) | 100 g | 56 kcal |
| 1 piece (large) | 120 g | 67 kcal |
| 1 serving (large) | 150 g | 84 kcal |
| 2 piece (double) | 180 g | 101 kcal |
Calculated from 56 calories per 100 g.
Frequently Asked Questions About Egg white soufflé (low calorie)
How do you make egg white soufflé (low calorie) rise well?
Egg white soufflé (low calorie) rises best when the whites are beaten in a clean, grease-free bowl until they form firm peaks. Fold them gently into the other ingredients rather than stirring, then bake the mixture promptly so the trapped air does not escape.
Can you make egg white soufflé (low calorie) without cream of tartar?
Yes, egg white soufflé (low calorie) can be made without cream of tartar. The acid helps stabilize beaten whites, but careful whipping in a clean bowl is more important; a little lemon juice or vinegar can also provide acidity if the recipe calls for it.
Why is my egg white soufflé (low calorie) watery?
Egg white soufflé (low calorie) can turn watery when vegetables release moisture, the whites are under-whipped, or the soufflé is underbaked. Cook watery ingredients first and drain them well, and avoid opening the oven repeatedly while the soufflé sets.
Can egg white soufflé (low calorie) be made sweet or savory?
Egg white soufflé (low calorie) works as either a sweet or savory dish. For a sweet version, add flavors such as vanilla or cocoa; for a savory one, use herbs and seasonings. Keep additions light and avoid watery ingredients that can deflate the foam.
Can you use carton egg whites for egg white soufflé (low calorie)?
Yes, pasteurized carton egg whites can work in egg white soufflé (low calorie), but some brands whip less easily than freshly separated whites. Check that the carton contains plain egg whites without added ingredients, and beat them until they hold firm peaks before folding.
How do you prevent egg white soufflé (low calorie) from sticking to the ramekin?
To help egg white soufflé (low calorie) release cleanly, lightly grease the ramekin and, if the recipe suits it, dust the inside with a little flour or finely grated cheese. Wipe the rim clean before baking so the mixture can climb evenly.
Can egg white soufflé (low calorie) be cooked in an air fryer?
Yes, egg white soufflé (low calorie) can be cooked in an air fryer if the ramekin fits and is safe for its heat. Air fryers vary, so check for a set center and lightly browned top rather than relying on the appearance alone.
Does egg white soufflé (low calorie) need to be served immediately?
Yes, egg white soufflé (low calorie) is best served immediately. Its airy structure begins to settle as it cools, though that does not mean it has gone bad. Have plates and any toppings ready before taking it out of the oven.
Can you freeze egg white soufflé (low calorie)?
Freezing egg white soufflé (low calorie) is not recommended because thawing and reheating damage its delicate, airy texture. Bake only what you plan to serve; if you have leftovers, refrigerate them in a covered container and eat them soon.
Is egg white soufflé (low calorie) a good post-workout meal?
Egg white soufflé (low calorie) can be a useful protein-rich part of a post-workout meal, but by itself it may not provide enough energy for recovery. Pair it with a carbohydrate source, such as fruit or whole-grain toast, based on your appetite and training.
Egg white soufflé (low calorie) Vitamins & Minerals
Vitamins
B2
0.32mg · 25% DV
Biotin
1.8µg · 6% DV
B5
0.27mg · 5% DV
B12
0.07µg · 3% DV
Minerals
Selenium
12µg · 22% DV
Sodium
149mg · 6% DV
Potassium ⭐
119mg · 4% DV
Magnesium
9.9mg · 2% DV
Egg white soufflé (low calorie) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg white soufflé (low calorie)
To burn the 50 calories in 1 piece (medium) (90 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 white soufflé (low calorie)?
Egg white soufflé (low calorie) is a light baked dish made by whipping egg whites until airy, then baking them so they rise. Soufflé is associated with French cooking; this leaner version leaves out the yolks, while other ingredients vary depending on whether the recipe is savoury or sweet.
Its texture is delicate and fluffy, with a mild taste, and it is best served soon after baking, before it begins to deflate. It can work as a light breakfast or meal, alongside a green salad or fresh vegetables. The dish is high in protein and very low in fat; a 100 g portion provides 11.2 g of protein. Add vegetables for a more substantial plate, or keep it light by avoiding rich sauces.
How Nutritious Is Egg white soufflé (low calorie)?
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 white soufflé (low calorie) 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 white soufflé (low calorie) Contain Allergens?
Contains these allergens:
Which Diets Is Egg white soufflé (low calorie) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg white soufflé (low calorie) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
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Nutrition data compiled from USDA FoodData Central and scientific sources.