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Matcha soufflé Calories
Light, airy dessert soufflé flavored with matcha
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Matcha soufflé (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 33.4 g of carbs, 7.7 g of protein, 11.3 g of fat and 1.4 g of fiber. Its 7.2 µg of Biotin covers 24% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Matcha soufflé Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
33.4g
· 12% DV
Protein
7.7g
· 15% DV
Fat
11.3g
· 14% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 12% · Fat 38%
Matcha soufflé nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 4.92 g | 25% |
| Trans fat | 0.14 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 33.4 g | 12% |
| Fiber | 1.4 g | 5% |
| Protein | 7.7 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 Medium Matcha soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| ½ cup (half) | 65 g | 143 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 1 serving (mini) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 cup (whole) | 130 g | 286 kcal |
| 1 serving (jumbo) | 140 g | 308 kcal |
| 1 piece (large) | 170 g | 374 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Matcha soufflé
How do you make a matcha soufflé?
A matcha soufflé starts with a matcha-flavoured base, usually made with egg yolks, milk, flour and butter. Fold in separately whipped egg whites gently, then bake in prepared ramekins; mixing roughly knocks out the air that makes it rise.
Why did my matcha soufflé stay flat?
A matcha soufflé may stay flat if the egg whites were under-whipped, over-whipped or deflated while being folded into the base. An oven that was not fully heated or ramekins with unprepared sides can also prevent an even rise.
Why does a matcha soufflé collapse after baking?
A matcha soufflé naturally sinks somewhat as it cools because the hot air supporting its airy structure escapes. A dramatic collapse can also mean the centre was underbaked; serve it straight away for the tallest, lightest texture.
What kind of matcha should you use in a matcha soufflé?
Use fresh, finely powdered matcha with a bright green colour and clean tea aroma for a matcha soufflé. Culinary-grade matcha works well in baking, while stale or dull-coloured powder can make the flavour harsh and the finished soufflé less vibrant.
How much matcha should you put in a matcha soufflé?
Use the amount specified by your matcha soufflé recipe, since the strength and bitterness of matcha vary by brand. Adding extra powder can overwhelm the eggs and sweetness, so increase it gradually if you want a more pronounced tea flavour.
Can you taste the matcha in a matcha soufflé?
Yes, a matcha soufflé should have a recognisable green-tea flavour, usually grassy and gently bitter against its sweetness. If the taste is too sharp, use fresh matcha and avoid adding more powder than the recipe calls for.
Does a matcha soufflé contain caffeine?
Yes, a matcha soufflé contains caffeine from the matcha powder. The amount depends on how much matcha the recipe uses and how large the serving is, so it may not be a suitable late-night dessert for someone sensitive to caffeine.
Can you make matcha soufflé batter ahead of time?
It is better not to hold fully mixed matcha soufflé batter for long, because the whipped egg whites gradually lose their air. Prepare the base and the ramekins in advance, then fold in the whites and bake shortly before serving.
How do you keep a matcha soufflé from sticking to the ramekin?
For a matcha soufflé, brush the ramekin evenly with softened butter and coat it with a little sugar, then chill it before filling. Keep the rim clean when adding batter so the soufflé can climb the sides without catching.
What should you serve with matcha soufflé?
Serve matcha soufflé warm, on its own or with a small scoop of vanilla ice cream or lightly sweetened cream. A simple accompaniment complements matcha’s earthy flavour without weighing down the soufflé’s delicate texture.
Matcha soufflé Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
B2
0.26mg · 20% DV
Vitamin K
21.6µg · 18% DV
B12
0.34µg · 14% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
132mg · 19% DV
Manganese
0.26mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
144mg · 6% DV
Potassium ⭐
168mg · 5% DV
Matcha soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Matcha soufflé
To burn the 264 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 Matcha soufflé?
Matcha soufflé brings together the French soufflé technique and matcha, finely ground Japanese green tea. It is baked from a sweet mixture that includes matcha and beaten eggs, which give it its characteristic lift. The airy centre begins to settle soon after it comes out of the oven, so it is usually served promptly.
Expect a delicate, soft texture and a gentle sweetness balanced by matcha’s grassy, slightly bitter flavour. It is commonly enjoyed warm as a dessert, on its own or with coffee or tea. Matcha soufflé is a sweet treat with carbohydrates as its main energy source and a little protein; fresh berries make a bright, lighter-feeling accompaniment.
How Nutritious Is Matcha soufflé?
Nutrient density
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.
Satiety score
Low
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 Matcha 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 Matcha soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Matcha soufflé Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Matcha soufflé Fat Profile
SATURATED
4.92g
MONOUNSATURATED
3.36g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.