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Protein powder soufflé Calories
High-protein dessert
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein powder soufflé (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 15.4 g of carbs, 22.2 g of protein, 8.6 g of fat and 1.9 g of fiber. Its 252 mg of Phosphorus covers 36% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Protein powder soufflé Nutrition Facts
Selected: 1 serving (medium) · 120 g
222
KCAL / 120G
Carbs
15.4g
· 6% DV
Protein
22.2g
· 44% DV
Fat
8.6g
· 11% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 39% · Fat 34%
Protein powder soufflé nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 1.9 g | 7% |
| Protein | 22.2 g | 44% |
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 Protein powder soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 222 kcal |
| 0.25 piece (quarter) | 25 g | 46 kcal |
| ½ piece (half) | 50 g | 93 kcal |
| 1 piece (small) | 70 g | 130 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (medium) | 100 g | 185 kcal |
| 1 cup (medium) | 110 g | 204 kcal |
| 1 piece (large) | 150 g | 278 kcal |
| 1 serving (large) | 180 g | 333 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Protein powder soufflé
How do you make protein powder soufflé?
Protein powder soufflé is made by mixing protein powder with eggs and a little liquid, then baking until the outside is set and the center is soft. Fold the ingredients together gently rather than beating the batter for a long time.
Why does protein powder soufflé turn rubbery?
Protein powder soufflé turns rubbery most often because it has been overcooked or contains too much protein powder for the amount of liquid. Stop cooking when the center is still slightly soft; it will continue setting as it rests.
Can you make protein powder soufflé in the microwave?
Yes, protein powder soufflé can be cooked in the microwave in a microwave-safe, roomy mug or ramekin. Cook it in short bursts and check the center between them, since microwave power varies and a few extra moments can make it dry.
What protein powder works best in protein powder soufflé?
Whey protein and plant-based protein powders can both work in protein powder soufflé, but they absorb liquid differently. Start with the recipe’s liquid amount and add a little more if the batter is unusually thick; flavored powders also affect sweetness.
How do you get a molten center in protein powder soufflé?
For a molten center in protein powder soufflé, take it out while the middle still looks soft and slightly under-set. The residual heat will keep cooking it, so waiting until the whole top looks firm can leave the center dry.
Does protein powder soufflé need flour?
No, protein powder soufflé does not always need flour; eggs and protein powder can provide structure on their own. Adding flour or oat flour makes the texture more cake-like, though you may need extra liquid to keep the batter from becoming dense.
What ingredients go into protein powder soufflé?
Protein powder soufflé usually combines protein powder, eggs, and a liquid such as milk. Cocoa, vanilla, fruit, or chocolate chips are common additions; ingredients with extra moisture, such as mashed banana, also change the texture.
Can you use whey isolate in protein powder soufflé?
Yes, whey isolate can be used in protein powder soufflé. Because it may produce a drier or firmer texture than some other powders, avoid overbaking and adjust the liquid until the batter is smooth and spoonable.
Can you prepare protein powder soufflé ahead of time?
You can mix protein powder soufflé batter shortly before cooking, but it is best baked just before serving. The batter can thicken as it stands, and a cooked soufflé loses its airy rise as it cools.
How should you store leftover protein powder soufflé?
Store leftover protein powder soufflé covered in the refrigerator and eat it within a few days. It will lose its airy texture as it sits; reheat it gently if you prefer it warm, taking care not to dry it out.
Protein powder soufflé Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
Biotin
6.6µg · 22% DV
B12
0.5µg · 21% DV
B5
0.66mg · 13% DV
Minerals
Phosphorus
252mg · 36% DV
Selenium
13µg · 24% DV
Calcium
174mg · 17% DV
Magnesium
46mg · 11% DV
Sodium
216mg · 9% DV
Potassium ⭐
264mg · 8% DV
Protein powder soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein powder soufflé
To burn the 222 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 powder soufflé?
Protein powder soufflé is a modern, higher-protein take on the baked soufflé, a dish associated with French cooking. It is made with protein powder and eggs; recipes vary, and some include other ingredients for flavour and a tender centre. It rises in the oven and is best served soon after baking, while its top is puffed and the inside remains soft.
Enjoy it as a dessert or snack, perhaps with berries or a little yoghurt rather than a rich sauce. At 18.5 g of protein per 100 g, it has more protein than many conventional desserts, though it is still a sweet treat rather than a meal by default. If you prefer a lighter serving, keep added sugar and rich toppings modest.
How Nutritious Is Protein powder 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 powder 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 powder soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder soufflé Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 powder soufflé Fat Profile
SATURATED
2.88g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.