Spinach souffle

1 cup (136 g): 234 kcal, 10.7 g protein, 8 g carbohydrate and 17.6 g fat.

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Nutrition Facts

Serving size1 cup (136 g)

Amount per serving

Calories230

% Daily Value*

Total Fat 18g	23%
Saturated Fat 8g	41%
Trans Fat 0g
Cholesterol 160mg	53%
Sodium 770mg	33%
Total Carbohydrate 8g	3%
Dietary Fiber <1g	3%
Total Sugars 3g
Includes Added Sugars ≤3g	≤5%
Protein 11g	21%
Vitamin D 1.1mcg	6%
Calcium 220mg	15%
Iron 1.6mg	8%
Potassium 310mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (136 g) gives you

High in Protein (21% DV), Selenium (27% DV), Vitamin A (37% DV), Vitamin K (143% DV), Riboflavin (B2) (28% DV), Folate (26% DV), Vitamin B12 (23% DV)

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

18% protein · 14% carbohydrate · 68% fat

Protein: 11 g 18%
Carbs: 8 g 14%
Fat: 18 g 68%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 52% of foods
Protein: more than 47% of foods
Total fat: less than 26% of foods
Carbohydrate: more than 46% of foods
Dietary fiber: more than 53% of foods
Total sugars: less than 47% of foods
Sodium: less than 15% of foods

All nutrients (57)

Amounts for 1 cup (136 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	234 kcal	172 kcal
Protein	10.7 g	7.89 g	21%
Carbohydrate	8.02 g	5.9 g	3%
Dietary fiber	0.952 g	0.7 g	3%
Total sugars	2.52 g	1.85 g
Water	96.2 g	70.7 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	17.6 g	12.9 g	23%
Saturated fat	8.28 g	6.09 g	41%
Trans fat	0.256 g	0.188 g
Monounsaturated fat	4.11 g	3.02 g
Polyunsaturated fat	0.83 g	0.61 g
Omega-3 EPA	0.001 g	0.001 g
Omega-3 DHA	0.01 g	0.007 g
Cholesterol	160 mg	118 mg	53%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	224 mg	165 mg	17%
Iron	1.62 mg	1.19 mg	9%
Magnesium	40.8 mg	30 mg	10%
Phosphorus	189 mg	139 mg	15%
Potassium	314 mg	231 mg	7%
Sodium	770 mg	566 mg	33%
Zinc	1.16 mg	0.85 mg	11%
Copper	0.08 mg	0.059 mg	9%
Manganese	0.366 mg	0.269 mg	16%
Selenium	15.1 mcg	11.1 mcg	27%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	332 mcg	244 mcg	37%
Vitamin C	9.93 mg	7.3 mg	11%
Vitamin D	1.09 mcg	0.8 mcg	5%
Vitamin E	1.26 mg	0.93 mg	8%
Vitamin K	172 mcg	127 mcg	143%
Thiamin (B1)	0.112 mg	0.082 mg	9%
Riboflavin (B2)	0.358 mg	0.263 mg	28%
Niacin (B3)	0.651 mg	0.479 mg	4%
Pantothenic acid (B5)	0.596 mg	0.438 mg	12%
Vitamin B6	0.133 mg	0.098 mg	8%
Folate	105 mcg	77 mcg	26%
Vitamin B12	0.544 mcg	0.4 mcg	23%
Choline	83 mg	61 mg	15%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.147 g	0.108 g
Threonine	0.419 g	0.308 g
Isoleucine	0.612 g	0.45 g
Leucine	0.963 g	0.708 g
Lysine	0.759 g	0.558 g
Methionine	0.282 g	0.207 g
Cystine	0.129 g	0.095 g
Phenylalanine	0.552 g	0.406 g
Tyrosine	0.476 g	0.35 g
Valine	0.687 g	0.505 g
Arginine	0.498 g	0.366 g
Histidine	0.311 g	0.229 g
Alanine	0.439 g	0.323 g
Aspartic acid	0.853 g	0.627 g
Glutamic acid	2.12 g	1.56 g
Glycine	0.294 g	0.216 g
Proline	0.879 g	0.646 g
Serine	0.635 g	0.467 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170494(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.