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Oat soufflé Calories
A light baked soufflé made with oats, eggs and milk.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat soufflé (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 33 g of carbs, 11.3 g of protein, 9.8 g of fat and 3.8 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat soufflé Nutrition Facts
Selected: 1 serving (medium) · 150 g
270
KCAL / 150G
Carbs
33g
· 12% DV
Protein
11.3g
· 23% DV
Fat
9.8g
· 13% 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 50% · Protein 17% · Fat 33%
Oat soufflé nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 11.3 g | 23% |
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 Oat soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 270 kcal |
| 1 tablespoon (small) | 18 g | 32 kcal |
| 1 piece (mini) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (small) | 100 g | 180 kcal |
| 1 cup (medium) | 180 g | 324 kcal |
| 1 piece (large) | 200 g | 360 kcal |
| 1 serving (large) | 250 g | 450 kcal |
| 1 piece (extra large) | 350 g | 630 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Oat soufflé
How do you make oat soufflé?
Oat soufflé is made by combining oats, eggs, and milk, then baking the mixture until risen and set. For a lighter texture, beat the egg whites separately and fold them in gently just before baking.
Why does oat soufflé collapse after baking?
Oat soufflé naturally sinks a little as it cools because its airy structure loses steam. Opening the oven door early or folding the egg whites in too roughly can make it collapse more than expected.
Can you make oat soufflé without flour?
Yes, oat soufflé can be made without adding wheat flour; the oats provide the mixture’s body. Blending the oats first gives a smoother result, though oats themselves may be cross-contaminated with gluten during processing.
Can you add chocolate to oat soufflé?
Yes, cocoa or chopped chocolate works well in oat soufflé. Cocoa can thicken the batter, so check its consistency; placing chocolate in the center rather than mixing it throughout can create a soft, molten middle.
Can oat soufflé be made in the microwave?
Yes, oat soufflé can be cooked in a microwave-safe individual dish. It may not develop the same browned exterior or airy texture as an oven-baked version, so leave room for it to rise and watch for overflow.
What is the difference between oat soufflé and baked oatmeal?
Oat soufflé uses eggs and is baked to rise into a light, airy dish, while baked oatmeal is usually denser and more porridge-like. The egg whites give soufflé its characteristic lift, so the two are not interchangeable in texture.
Can you make oat soufflé ahead of time?
Oat soufflé is best served soon after baking, but you can refrigerate leftovers in a covered container. It will lose its puff and become denser; reheat it gently if you prefer it warm.
What can you serve with oat soufflé?
Oat soufflé pairs well with fresh berries, sliced fruit, or a spoonful of yogurt. For a sweeter dessert, add a little honey or chocolate; keep toppings light so they do not overwhelm its delicate texture.
Can oat soufflé be cooked in an air fryer?
Yes, oat soufflé can be cooked in an air fryer in a small heatproof dish. Leave space above the batter for it to rise and check that the center has set, since air fryer models and dish sizes vary.
Is oat soufflé sweet or savory?
Oat soufflé can be either sweet or savory, depending on the ingredients added. Sweet versions often use fruit, cocoa, or a little honey, while savory versions can include cheese, herbs, or vegetables.
Oat soufflé Vitamins & Minerals
Vitamins
Biotin
7.5µg · 25% DV
B12
0.52µg · 22% DV
B2
0.22mg · 17% DV
B5
0.68mg · 14% DV
Minerals
Manganese
1.2mg · 52% DV
Selenium
18µg · 33% DV
Phosphorus
180mg · 26% DV
Iodine
30µg · 20% DV
Potassium ⭐
240mg · 7% DV
Sodium
150mg · 7% DV
Oat soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat soufflé
To burn the 270 calories in 1 serving (medium) (150 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 Oat soufflé?
Oat soufflé is a sweet, baked variation on the French soufflé, made by combining oats with eggs and milk and baking the mixture until it rises. It has a soft, airy centre and a lightly browned top; like other soufflés, it may settle as it cools, so it is best served warm.
Enjoy it plain with tea or coffee, or add fresh fruit for a simple dessert or brunch dish. Oats bring fibre, while eggs and milk contribute protein, making it more sustaining than a typical light cake; a 100 g portion has 2.5 g of fibre. For a less sweet-feeling finish, pair it with berries rather than a sugary sauce.
How Nutritious Is Oat 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 Oat 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 Oat soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Oat 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
Oat soufflé Fat Profile
SATURATED
3.45g
MONOUNSATURATED
3.15g
POLYUNSATURATED
2.85g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.