Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein fit soufflé Calories
High-protein dessert with a lighter calorie profile
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein fit soufflé (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 15.4 g of carbs, 19.8 g of protein, 6.5 g of fat and 2.5 g of fiber. Its 201.6 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Protein fit soufflé Nutrition Facts
Selected: 1 serving (medium) · 120 g
198
KCAL / 120G
Carbs
15.4g
· 6% DV
Protein
19.8g
· 40% DV
Fat
6.5g
· 8% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 40% · Fat 29%
Protein fit soufflé nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 2.28 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 2.5 g | 9% |
| Protein | 19.8 g | 40% |
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 Serving of Protein fit soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 198 kcal |
| 1 pack (mini) | 50 g | 83 kcal |
| 1 piece (small) | 70 g | 115 kcal |
| ½ cup (half) | 80 g | 132 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (medium) | 100 g | 165 kcal |
| 1 piece (large) | 140 g | 231 kcal |
| 1 cup (medium) | 160 g | 264 kcal |
| 1 serving (large) | 180 g | 297 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Protein fit soufflé
How do you make a protein fit soufflé?
A protein fit soufflé is usually made by mixing egg with cocoa, protein powder and a sweetener, then baking or microwaving the mixture. Use a small heat-safe dish and stop cooking when the edges are set but the center is still soft.
Why does my protein fit soufflé turn rubbery?
A protein fit soufflé often turns rubbery when it is overcooked or contains too much protein powder. Cook it only until just set, and add liquid gradually so the batter stays soft rather than becoming thick and dry.
Can you make a protein fit soufflé in the microwave?
Yes, you can make a protein fit soufflé in the microwave. Cook it in a microwave-safe mug or ramekin in short bursts, checking the center between each one; microwaving it continuously for too long can make it dry.
How do you get a gooey center in a protein fit soufflé?
To get a gooey center in a protein fit soufflé, take it off the heat while the middle is still slightly soft. You can also place a piece of chocolate in the center before cooking so it melts inside.
Can you make a protein fit soufflé without protein powder?
Yes, a protein fit soufflé can be made without protein powder, but it will have less protein unless other protein-rich ingredients are included. Egg and yogurt can help provide structure; adjust the liquid because protein powder also thickens the batter.
Can you bake a protein fit soufflé in the oven?
Yes, a protein fit soufflé can be baked in the oven in a small oven-safe dish. Preheat the oven, leave room for the batter to rise, and remove the soufflé once the outside is set and the middle has reached your preferred texture.
Does a protein fit soufflé need baking powder?
No, a protein fit soufflé does not always need baking powder, though a small amount can help it rise. It will not create the lift of a classic egg-white soufflé unless the eggs are prepared to incorporate air.
Can you use any protein powder in a protein fit soufflé?
Most protein powders can be used in a protein fit soufflé, but they absorb liquid differently and can change its texture. Whey and plant-based powders may need different amounts of liquid, so mix gradually and avoid making the batter overly thick.
Is a protein fit soufflé good for weight loss?
A protein fit soufflé does not cause weight loss by itself, but it can be a portion-controlled alternative to a richer dessert. Protein may help with fullness; toppings and added sweeteners can make the finished serving more substantial.
How should you store leftover protein fit soufflé?
Store leftover protein fit soufflé covered in the refrigerator and reheat it briefly before serving. Its airy texture is best when freshly cooked, and refrigeration can make the center firmer, so it may not taste quite like a fresh soufflé.
Protein fit soufflé Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
B2
0.26mg · 20% DV
B12
0.46µg · 19% DV
B5
0.66mg · 13% DV
Minerals
Phosphorus
202mg · 29% DV
Selenium
13µg · 24% DV
Calcium
142mg · 14% DV
Copper
0.1mg · 11% DV
Sodium
174mg · 8% DV
Potassium ⭐
252mg · 7% DV
Protein fit soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein fit soufflé
To burn the 198 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 Protein fit soufflé?
Protein fit soufflé is a lighter, higher-protein take on a classic soufflé-style dessert. It is generally made with eggs and a dairy ingredient, with some recipes adding protein powder; baking gives it a risen top and a soft, tender centre. Serve it warm as a dessert or an afternoon treat, perhaps with coffee or tea. Unlike a traditional rich soufflé, it is designed to offer a more substantial share of protein: it has 16.5 g per 100 g. Fresh berries or sliced fruit make an easy accompaniment, while skipping sugary sauces keeps the serving simple.
How Nutritious Is Protein fit 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 Protein fit 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 Protein fit soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Protein fit 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
Protein fit soufflé Fat Profile
SATURATED
2.28g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
Compare Protein fit soufflé
Foods Similar to Protein fit soufflé
Have another question about Protein fit 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.