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Pumpkin soufflé Calories
Sweet baked pumpkin soufflé made with pumpkin, eggs, milk, and sugar
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pumpkin soufflé (140 g) has 241 calories. That works out to 172 calories per 100 g. It contains 34.7 g of carbs, 7.8 g of protein, 8.3 g of fat and 2.2 g of fiber. Its 294 µg of Vitamin A covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Pumpkin soufflé Nutrition Facts
Selected: 1 serving (medium) · 140 g
241
KCAL / 140G
Carbs
34.7g
· 13% DV
Protein
7.8g
· 16% DV
Fat
8.3g
· 11% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 13% · Fat 30%
Pumpkin soufflé nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 241 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.11 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 2.2 g | 8% |
| Protein | 7.8 g | 16% |
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 Pumpkin soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 241 kcal |
| 1 ounce (small) | 28 g | 48 kcal |
| 1 piece (small) | 70 g | 120 kcal |
| ½ cup (small) | 80 g | 138 kcal |
| 100 g | 100 g | 172 kcal |
| 1 cup (medium) | 160 g | 275 kcal |
| 1 piece (large) | 180 g | 310 kcal |
| 1 serving (large) | 220 g | 378 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Pumpkin soufflé
What is pumpkin soufflé made of?
Pumpkin soufflé is a baked dessert made with pumpkin, eggs, milk, and sugar. Beaten egg whites give it its characteristic airy rise, while pumpkin purée provides a soft texture and sweet, earthy flavor.
How do you make pumpkin soufflé rise properly?
Pumpkin soufflé rises best when the egg whites are beaten until fluffy and folded gently into the pumpkin mixture. Use a clean bowl for the whites, and avoid opening the oven door early, which can interrupt the rise.
Why does pumpkin soufflé collapse after baking?
Pumpkin soufflé naturally sinks somewhat as it cools because the air inside contracts outside the oven. A dramatic collapse can also happen if the egg whites were under-beaten, folded too roughly, or the oven door was opened during baking.
Can you use canned pumpkin in pumpkin soufflé?
Yes, plain canned pumpkin works in pumpkin soufflé. Use pumpkin purée rather than pumpkin pie filling, which is already sweetened and spiced; drain the purée if it seems watery so the mixture stays light enough to rise.
Can pumpkin soufflé be made in individual ramekins?
Yes, pumpkin soufflé can be baked in individual ramekins, which makes serving easier and helps each portion rise evenly. Grease the dishes and fill them without packing down the mixture; begin checking for doneness earlier than with one large dish.
Is pumpkin soufflé the same as pumpkin pie?
No, pumpkin soufflé is lighter and airier than pumpkin pie. It gets its lift from beaten egg whites and is served straight from the oven, while pumpkin pie is a set custard baked in a crust.
Can you make pumpkin soufflé ahead of time?
You can prepare the pumpkin base for pumpkin soufflé ahead, but fold in the beaten egg whites just before baking. Once the whites are added, waiting can deflate the mixture and leave the finished soufflé less airy.
What should you serve with pumpkin soufflé?
Pumpkin soufflé pairs well with lightly sweetened whipped cream, plain yogurt, or a sprinkle of cinnamon. Choose a simple topping so it complements the pumpkin without making the dessert overly sweet.
How should leftover pumpkin soufflé be stored?
Store leftover pumpkin soufflé covered in the refrigerator once it has cooled. Reheat it gently in the oven if you want it warm; it will not regain its original height, and its texture will be denser than when freshly baked.
Can you make pumpkin soufflé less sweet?
Yes, you can reduce the sugar in pumpkin soufflé, though sugar also helps balance pumpkin’s earthy flavor and supports the soufflé’s texture. Taste the pumpkin purée first, especially if it is naturally sweet, and adjust the sugar gradually.
Pumpkin soufflé Vitamins & Minerals
Vitamins
Vitamin A
294µg · 33% DV
Biotin
5.88µg · 20% DV
B2
0.24mg · 18% DV
B12
0.34µg · 14% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
134mg · 19% DV
Calcium
109mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
165mg · 7% DV
Potassium ⭐
235mg · 7% DV
Pumpkin soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin soufflé
To burn the 241 calories in 1 serving (medium) (140 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 Pumpkin soufflé?
Pumpkin soufflé is a sweet baked dessert made with pumpkin purée, eggs, milk and sugar. The mixture rises in the oven and sets into a tender, airy centre, making it quite different from a dense pumpkin pie or pudding. It is a home-style way to use pumpkin in a light, spoonable dessert rather than a savoury dish.
Serve it warm, soon after baking, when it is at its puffiest; a little cinnamon or a spoonful of plain yoghurt makes a simple accompaniment. It is a sweet, carbohydrate-forward treat, with some protein from the eggs and milk and a little fibre from the pumpkin. For a less sweet version, reduce the sugar and let the pumpkin’s own flavour come through.
How Nutritious Is Pumpkin 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 Pumpkin 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 Pumpkin soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Pumpkin 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
Pumpkin soufflé Fat Profile
SATURATED
3.36g
MONOUNSATURATED
2.66g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.