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Protein soufflé Calories
High-protein dessert
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein soufflé (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 14.2 g of carbs, 19.8 g of protein, 7.4 g of fat and 2.3 g of fiber. Its 222 mg of Phosphorus covers 32% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Protein soufflé Nutrition Facts
Selected: 1 serving (medium) · 120 g
198
KCAL / 120G
Carbs
14.2g
· 5% DV
Protein
19.8g
· 40% DV
Fat
7.4g
· 9% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 39% · Fat 33%
Protein soufflé nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 14.2 g | 5% |
| Fiber | 2.3 g | 8% |
| 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.
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How Many Calories in 1 Serving of Protein 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) | 70 g | 115 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (medium) | 100 g | 165 kcal |
| 1 cup (medium) | 140 g | 231 kcal |
| 1 piece (large) | 150 g | 248 kcal |
| 1 serving (large) | 180 g | 297 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Protein soufflé
What is protein soufflé made of?
Protein soufflé is usually made with eggs, a protein source such as protein powder or yogurt, and flavorings like cocoa or vanilla. Recipes vary: some are light and airy, while others are closer to a soft, baked chocolate dessert.
How do you make protein soufflé?
To make protein soufflé, mix the ingredients in your chosen recipe until smooth, pour the batter into a suitable baking dish, and cook until the edges are set. Avoid overbaking if you want a softer center; the exact method depends on the recipe.
Why does protein soufflé turn out rubbery?
Protein soufflé can turn rubbery when it is overcooked or contains too much protein powder for the amount of liquid. Check it before the end of the recipe’s cooking time and stop once the texture is set but still soft.
Is protein soufflé the same as chocolate lava cake?
No, protein soufflé and chocolate lava cake are not necessarily the same dessert. A lava cake is meant to have a flowing chocolate center, while protein soufflé recipes can bake through completely and may have a lighter or more cake-like texture.
Can you make protein soufflé in an air fryer?
Yes, protein soufflé can be cooked in an air fryer if you use a heat-safe dish that fits inside. Keep an eye on the center as it cooks, since air fryers can brown the top quickly and cooking performance varies by model.
Can you make protein soufflé without eggs?
Yes, egg-free protein soufflé is possible, but the texture will differ because eggs help the mixture set and rise. Try a recipe developed with a suitable egg substitute rather than replacing eggs in a standard recipe without adjusting the other ingredients.
How do you stop protein soufflé from sticking to the ramekin?
Lightly grease the ramekin before adding protein soufflé batter, or use a suitable nonstick baking dish. Leave a little room at the top for the batter to rise, and let the soufflé rest briefly before loosening the edge with a small spatula.
Can protein soufflé be frozen?
Protein soufflé can be frozen, but thawing and reheating may make its texture denser or drier. For the best result, freeze it in a sealed container and thaw it in the refrigerator; freshly baked soufflé usually has a lighter texture.
Is protein soufflé a good post-workout snack?
Protein soufflé can work as a post-workout snack or dessert, especially if it fits your appetite and meal routine. It is not necessary to eat it immediately after exercise; a regular meal with protein and other foods can also support recovery.
How is packaged protein soufflé different from homemade?
Packaged protein soufflé is a processed dessert made for convenience and may include ingredients that help preserve its texture or shelf life. Homemade protein soufflé lets you choose the ingredients and is best eaten fresh, as its airy texture changes during storage.
Protein soufflé Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
B2
0.29mg · 22% DV
B12
0.5µg · 21% DV
B5
0.86mg · 17% DV
Minerals
Phosphorus
222mg · 32% DV
Selenium
17µg · 31% DV
Calcium
142mg · 14% DV
Zinc
1.26mg · 11% DV
Sodium
198mg · 9% DV
Potassium ⭐
252mg · 7% DV
Protein soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein 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 soufflé?
Protein soufflé is a modern, protein-enriched take on the classic baked soufflé, rather than a dish with one fixed traditional recipe. It is commonly made with eggs and dairy, with protein powder or cocoa added in some versions. The result is a dessert designed to bring more protein to a sweet, oven-baked treat.
It is usually served warm, when the top is lightly set and the centre remains soft and airy. Depending on the recipe, it can be enjoyed as a snack or after a meal, with coffee or tea. At about 16.5 g of protein per 100 g, it is a protein-rich dessert; fresh fruit makes a simple pairing, while skipping rich toppings keeps the serving lighter.
How Nutritious Is Protein soufflé?
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 Protein 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 soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Protein 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 soufflé Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.