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Spinach Chicken Soufflé Calories
Protein-rich baked soufflé with chicken and spinach
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach Chicken Soufflé (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 5.8 g of carbs, 26.1 g of protein, 13.5 g of fat and 1.4 g of fiber. Its 189 µg of Vitamin K covers 158% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Spinach Chicken Soufflé Nutrition Facts
Selected: 1 serving (medium) · 180 g
256
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
26.1g
· 52% DV
Fat
13.5g
· 17% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 42% · Fat 49%
Spinach Chicken Soufflé nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 5.49 g | 27% |
| Trans fat | 0.14 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 26.1 g | 52% |
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 Spinach Chicken Soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 256 kcal |
| 1 piece (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (shredded) | 120 g | 170 kcal |
| 1 piece (medium) | 140 g | 199 kcal |
| 1 cup (diced) | 160 g | 227 kcal |
| 1 piece (large) | 220 g | 312 kcal |
| 1 serving (large) | 280 g | 398 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Spinach Chicken Soufflé
What is spinach chicken soufflé?
Spinach chicken soufflé is a savory baked dish combining chicken and spinach with an egg-based mixture, often with cheese or another dairy ingredient. In its basic form, it is minimally processed; the airy texture comes from the eggs and baking.
How do you make spinach chicken soufflé rise?
For a better rise, fold the prepared chicken and spinach gently into the egg mixture and bake it in a preheated oven. Avoid opening the oven door early; some settling after you remove the spinach chicken soufflé is normal.
Can you make spinach chicken soufflé with leftover chicken?
Yes, fully cooked leftover chicken works well in spinach chicken soufflé. Cut or shred it into small pieces so it distributes evenly, and make sure the finished dish heats through before serving.
Can frozen spinach be used in spinach chicken soufflé?
Yes, thawed frozen spinach can be used in spinach chicken soufflé. Squeeze out as much water as possible before adding it, since excess moisture can make the mixture loose and prevent the soufflé from setting well.
How is spinach chicken soufflé different from a chicken casserole?
Spinach chicken soufflé is designed to be lighter and more aerated than a typical chicken casserole, because its egg mixture is beaten or folded to incorporate air. A casserole is usually denser and does not rely on that rise.
Why does spinach chicken soufflé collapse after baking?
Spinach chicken soufflé often sinks a little as it cools because the steam supporting its rise escapes. A dramatic collapse can also happen if the center is underbaked, the mixture is overworked, or the oven door is opened too soon.
What temperature should you bake spinach chicken soufflé at?
Bake spinach chicken soufflé in a preheated oven at the temperature specified by your recipe, since dishes and ramekin sizes vary. Look for a browned top and a center that is set rather than liquid; avoid relying on browning alone.
Can spinach chicken soufflé be made ahead?
You can prepare and cook the chicken and spinach ahead, but assemble the egg mixture close to baking time. Once assembled, spinach chicken soufflé is best baked promptly so it retains as much air as possible.
What should you serve with spinach chicken soufflé?
A crisp green salad makes a good side for spinach chicken soufflé, balancing its warm, rich texture. Roasted vegetables or a light soup also work; serve the soufflé soon after baking for its best texture.
Can you freeze spinach chicken soufflé?
Yes, you can freeze baked spinach chicken soufflé, although thawing may make its egg-based texture less airy or slightly watery. Freeze cooled portions in airtight containers, thaw them in the refrigerator, and reheat until hot throughout.
Spinach Chicken Soufflé Vitamins & Minerals
Vitamins
Vitamin K
189µg · 158% DV
B3
9.18mg · 57% DV
B12
1.12µg · 47% DV
B6
0.68mg · 40% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
317mg · 45% DV
Sodium
558mg · 24% DV
Iodine
34µg · 23% DV
Potassium ⭐
486mg · 14% DV
Spinach Chicken Soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach Chicken Soufflé
To burn the 256 calories in 1 serving (medium) (180 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 Spinach Chicken Soufflé?
Spinach Chicken Soufflé brings chicken and spinach together in an egg-based mixture, baked in the airy style associated with French soufflés. It comes out softly risen, tender and moist, with savoury chicken balanced by spinach’s mild, earthy flavour. This is a home-style variation rather than one fixed traditional recipe, so the exact richness and texture can vary.
Serve it warm as a light main at lunch or dinner, with a crisp salad or vegetables on the side; a small portion also works well as part of a brunch spread. It is protein-rich and relatively low in carbohydrates, with 14.5 g of protein per 100 g. For a lighter meal, pair it with fresh greens rather than a rich, creamy side.
How Nutritious Is Spinach Chicken 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 Spinach Chicken 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 Spinach Chicken Soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Spinach Chicken Soufflé Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Spinach Chicken Soufflé Fat Profile
SATURATED
5.49g
MONOUNSATURATED
4.59g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.