Spinach Souffle

Serving Size 100 grams

Nutritional Value and Analysis

Spinach Souffle with a serving size of 100 grams has a total of 172 calories with 12.95 grams of fat. The serving size is equivalent to 100 grams of food and contains 116.55 calories from fat. This item is classified as vegetables and vegetable products foods.

This food is a good source of vitamin a, vitamin k, tryptophan, isoleucine and valine but is high in cholesterol and saturated fats. Spinach Souffle is a high fat food because 67.76% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Vitamin A 58% of DV

A serving of 100 grams of spinach souffle has 58% of the recommended daily needs of vitamin a.

Vitamin K 105% of DV

A serving of 100 grams of spinach souffle has 105% of the recommended daily needs of vitamin k.

Tryptophan 33% of DV

A serving of 100 grams of spinach souffle has 33% of the recommended daily needs of tryptophan.

Isoleucine 36% of DV

A serving of 100 grams of spinach souffle has 36% of the recommended daily needs of isoleucine.

Valine 33% of DV

A serving of 100 grams of spinach souffle has 33% of the recommended daily needs of valine.

Cholesterol 39% of DV

A serving of 100 grams of spinach souffle has 39% of the recommended daily intake of cholesterol.

Saturated Fats 30% of DV

A serving of 100 grams of spinach souffle has 30% of the recommended daily intake of saturated fats.

Amount Per Serving
Calories 172		Calories from Fat 117
% Daily Value*
Total Fat 13g		20%
	Saturated Fat 6.1g	30%
	Trans Fat 0.19g
Cholesterol 118mg		39%
Sodium 566mg		24%
Total Carbohydrate 5.9g		2%
	Dietary Fiber 0.7g	3%
	Sugars 2g
Protein 8g

Vitamin A 58%	Vitamin C 12%
Calcium 13%	Iron 7%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	2891 IU	58%
→ Vitamin A, RAE	244 µg	27%
→ Alpha Carotene	3 µg	-
→ Beta Carotene	1493 µg	-
→ Beta Cryptoxanthin	2 µg	-
→ Lutein + zeaxanthin	3249 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0.4 µg	17%
Vitamin B-6	0.1 mg	6%
Vitamin C	7.3 mg	12%
Vitamin D	31 IU	8%
→ Vitamin D3	0.8 µg	-
Vitamin E	0.93 mg	6%
→ Beta Tocopherol	0.01 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	0.16 mg	-
→ Alpha Tocotrienol	0 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0 mg	-
Vitamin K	126.5 µg	105%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	5.9 g	2%
Sugars	1.85 g	7%
→ Sucrose	0.06 g	-
→ Glucose	0.08 g	-
→ Fructose	0.05 g	-
→ Lactose	1.51 g	-
→ Maltose	0.03 g	-
→ Galactose	0.04 g	-
Fiber	0.7 g	3%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	12.95 g	20%
Saturated Fats	6.09 g	30%
→ Butyric Acid	0.31 g	-
→ Caproic Acid	0.19 g	-
→ Caprylic Acid	0.12 g	-
→ Capric Acid	0.23 g	-
→ Lauric Acid	0.22 g	-
→ Myristic Acid	0.86 g	-
→ Palmitic Acid	2.89 g	-
→ Stearic Acid	1.23 g	-
→ Arachidic Acid	0.01 g	-
→ Behenic Acid	0 g	-
→ Lignoceric Acid	0 g	-
Monounsaturated Fats	3.02 g	-
→ Myristoleic Acid	0 g	-
→ Palmitoleic Acid	0.22 g	-
→ Heptadecenoic Acid	0.04 g	-
→ Oleic Acid	2.79 g	-
→ Gadoleic Acid	0.01 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	0.61 g	-
→ Linolenic Acid (18:2)	0.47 g	-
→ Linolenic Acid (18:3)	0.11 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0.03 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0.01 g	-
Trans Fats	0.19 g	1%
Total trans-monoenoic	0.17 g	-
Total trans-polyenoic	0.02 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	7.89 g	15%
→ Alanine	0.32 g	-
→ Arginine	0.37 g	-
→ Aspartic acid	0.63 g	-
→ Cystine	0.1 g	-
→ Glutamic acid	1.56 g	-
→ Glycine	0.22 g	-
→ Histidine	0.23 g	25%
→ Isoleucine	0.45 g	36%
→ Leucine	0.71 g	25%
→ Lysine	0.56 g	23%
→ Methionine	0.21 g	17%
→ Phenylalanine	0.41 g	19%
→ Proline	0.65 g	-
→ Serine	0.47 g	-
→ Threonine	0.31 g	24%
→ Tryptophan	0.11 g	33%
→ Tyrosine	0.35 g	15%
→ Valine	0.51 g	33%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	165 mg	13%
Copper	0.06 mg	7%
Iron	1.19 mg	7%
Magnesium	30 mg	7%
Manganese	0.27 mg	12%
Phosphorus	139 mg	11%
Potassium	231 mg	5%
Selenium	11.1 µg	20%
Sodium	566 mg	24%
Zinc	0.85 mg	8%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	118 mg	39%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.52 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	70.73 g	-

Calories Burn off Time

How long would it take to burn off Spinach Souffle with 172calories? A brisk walk for 37 minutes, jogging for 18 minutes, or hiking for 29 minutes will help your burn off the calories in spinach souffle.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	36 minutes
Dancing	31 minutes
Golfing	31 minutes
Hiking	29 minutes
Light Gardening	31 minutes
Stretching	57 minutes
Walking - 3.5 mph	37 minutes
Weight Training - light workout	48 minutes
Aerobics	22 minutes
Basketball	24 minutes
Bicycling - 10 mph or more	18 minutes
Running - 5 mph	18 minutes
Swimming	20 minutes
Walking - 4.5 mph	23 minutes
Weight Training - vigorous workout	24 minutes

Similar Food Items to Spinach Souffle

Name	Calories	Total Fat	Proteins	Carbohydrates
Beans, Pinto, Mature Seeds, Sprouted, Cooked, Boiled, Drained, Without Salt	22	0.32g	1.86g	4.1g
Beans, Pinto, Mature Seeds, Sprouted, Raw	62	0.9g	5.25g	11.6g
Carrot Juice, Canned	40	0.15g	0.95g	9.28g
Corn Pudding, Home Prepared	131	5.04g	4.42g	16.97g
Potatoes, Mashed, Home-prepared, Whole Milk Added	83	0.57g	1.91g	17.57g
Sweet Potato, Cooked, Candied, Home-prepared	164	3.54g	0.89g	32.12g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium