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Subar Mountain Soufflé Calories
Baked egg-and-cheese style soufflé
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subar Mountain Soufflé (150 g) has 272 calories. That works out to 181 calories per 100 g. It contains 16.2 g of carbs, 15.3 g of protein, 15.6 g of fat and 0.6 g of fiber. Its 28.5 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Subar Mountain Soufflé Nutrition Facts
Selected: 1 serving (medium) · 150 g
272
KCAL / 150G
Carbs
16.2g
· 6% DV
Protein
15.3g
· 31% DV
Fat
15.6g
· 20% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 23% · Fat 53%
Subar Mountain Soufflé nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 7.65 g | 38% |
| Trans fat | 0.27 g | |
| Sodium | 578 mg | 25% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 0.6 g | 2% |
| Protein | 15.3 g | 31% |
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 Subar Mountain Soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 272 kcal |
| 1 piece (mini) | 75 g | 136 kcal |
| ½ serving (half) | 75 g | 136 kcal |
| 1 serving (small) | 90 g | 163 kcal |
| 100 g | 100 g | 181 kcal |
| 1 cup (medium) | 120 g | 217 kcal |
| 1 piece (jumbo) | 180 g | 326 kcal |
| 1 serving (large) | 220 g | 398 kcal |
Calculated from 181 calories per 100 g.
Frequently Asked Questions About Subar Mountain Soufflé
What is in Subar Mountain Soufflé?
Subar Mountain Soufflé is described as a baked, egg-and-cheese-style soufflé. The available description does not specify a particular cheese or a complete ingredient list, so recipes may differ in their additional ingredients.
How do you make Subar Mountain Soufflé rise?
To help Subar Mountain Soufflé rise, beat the egg whites until they hold soft peaks, then fold them gently into the mixture. Use a clean, grease-free bowl for the whites and avoid opening the oven while it bakes.
Why does Subar Mountain Soufflé collapse after baking?
Subar Mountain Soufflé can sink as it cools because the hot air supporting its puffed structure contracts. A slight drop is normal for soufflés; serve it soon after baking, and avoid sudden temperature changes during cooking.
Can you make Subar Mountain Soufflé ahead of time?
You can prepare some components of Subar Mountain Soufflé ahead, but mixing in the whipped egg whites too early can reduce its rise. For the best texture, fold in the whites just before baking and serve it straight from the oven.
What should you serve with Subar Mountain Soufflé?
Serve Subar Mountain Soufflé hot, with a green salad or simply cooked vegetables for contrast. Since it is an egg-and-cheese-style baked dish, a light side lets its savory flavor remain the focus.
Can Subar Mountain Soufflé be reheated?
Yes, Subar Mountain Soufflé can be reheated, but it will not regain its original height and may become denser. Warm it briefly in a low oven rather than overheating it, which can dry out the egg.
Is Subar Mountain Soufflé a traditional dish, and where does it come from?
There is no established origin or traditional history provided for Subar Mountain Soufflé. It is described as a baked egg-and-cheese-style soufflé, so claims about a specific region or cultural tradition would need a reliable recipe source.
What cheese works best in Subar Mountain Soufflé?
A cheese that melts smoothly and does not overpower the eggs is a practical choice for Subar Mountain Soufflé. The dish description does not name a required variety; if your cheese is salty, use less added salt.
Can you freeze Subar Mountain Soufflé?
You can freeze baked Subar Mountain Soufflé, but thawing is likely to make its airy texture less pleasant. For the best result, eat it freshly baked; if freezing leftovers, seal them well and reheat thoroughly.
How can you make Subar Mountain Soufflé without it tasting too rich?
For a less rich Subar Mountain Soufflé, choose a milder, lower-fat cheese and use only enough fat to prepare the baking dish. Keep the whipped egg whites in the recipe, since they provide the soufflé’s characteristic light texture.
Subar Mountain Soufflé Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
Biotin
12.75µg · 43% DV
B2
0.43mg · 33% DV
B5
1.17mg · 23% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
285mg · 41% DV
Iodine
42µg · 28% DV
Calcium
258mg · 26% DV
Sodium
578mg · 25% DV
Potassium ⭐
180mg · 5% DV
Subar Mountain Soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subar Mountain Soufflé
To burn the 272 calories in 1 serving (medium) (150 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 Subar Mountain Soufflé?
Subar Mountain Soufflé is a savoury baked soufflé made in an egg-and-cheese style. It rises in the oven and is soft and airy inside, often with a lightly set or browned top. Its name refers to Subar Mountain, but the available description does not establish a more specific regional or traditional origin.
Serve it hot while it is still puffed, as a brunch dish or light supper with salad or sliced tomatoes; it also works as a warm breakfast rather than a sweet dessert. Eggs and cheese give it a filling, protein-containing character, with 10.2 g of protein per 100 g. Pair it with vegetables and keep accompaniments simple for a lighter plate.
How Nutritious Is Subar Mountain 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 Subar Mountain 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 Subar Mountain Soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Subar Mountain Soufflé Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Subar Mountain Soufflé Fat Profile
SATURATED
7.65g
MONOUNSATURATED
4.8g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.