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[N]extrient

Spinach Souffle

SR Legacy·Comprehensive Reference Data

Spinach souffle

Vegetables and Vegetable Products

A 100g serving covers 105% of the daily recommended Vitamin K, making Spinach Souffle one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (7.9g), fat (12.9g), and carbohydrates (5.9g) per 100g. At 172 calories per 100g, Spinach Souffle offers moderate energy density suitable for balanced meals. Sodium is notably high at 566mg per 100g (25% DV), relevant for anyone on a low-sodium or DASH diet. Nutritionally broad, Spinach Souffle delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value. Contains 118mg of cholesterol per 100g (39% DV), which may matter for individuals actively managing cholesterol.

Calories172KCAL
Protein7.9G
Fat12.9G
Carbs5.9G
Fiber0.7G

Calorie Distribution

171kcal
  • Protein18%7.9 g
  • Fat68%12.9 g
  • Carbs14%5.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water70.7G
Energy172KCAL
Protein7.9G
Total lipid (fat)12.9G
Carbohydrate, by difference5.9G
Fiber, total dietary0.70G
Total Sugars1.9G
Cholesterol118MG
Vitamin C, total ascorbic acid7.3MG
Thiamin0.08MG
Riboflavin0.26MG
Niacin0.48MG
Vitamin B-60.10MG
Folate, total73.0UG
Vitamin B-120.40UG
Vitamin A, RAE244UG
Vitamin E (alpha-tocopherol)0.93MG
Vitamin D (D2 + D3)0.80UG
Vitamin K (phylloquinone)127UG
Calcium, Ca165MG
Iron, Fe1.2MG
Magnesium, Mg30.0MG
Phosphorus, P139MG
Potassium, K231MG
Sodium, Na566MG
Zinc, Zn0.85MG
Copper, Cu0.06MG
Manganese, Mn0.27MG
Selenium, Se11.1UG
Energy719kJ
Ash2.5G
Sucrose0.06G
Glucose0.08G
Fructose0.05G
Lactose1.5G
Maltose0.03G
Galactose0.04G
Fluoride, F4.7UG
Pantothenic acid0.44MG
Folic acid6.0UG
Folate, food67.0UG
Folate, DFE77.0UG
Choline, total61.0MG
Betaine29.9MG
Vitamin B-12, added0UG
Retinol120UG
Carotene, beta1493UG
Carotene, alpha3.0UG
Cryptoxanthin, beta2.0UG
Vitamin A, IU2891IU
Lycopene0UG
Lutein + zeaxanthin3249UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.16MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units31.0IU
Vitamin D3 (cholecalciferol)0.80UG
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0.30UG
Fatty acids, total saturated6.1G
SFA 4:00.31G
SFA 6:00.19G
SFA 8:00.12G
SFA 10:00.23G
SFA 12:00.22G
SFA 13:00G
SFA 14:00.86G
SFA 15:00.001G
SFA 16:02.9G
SFA 17:00.04G
SFA 18:01.2G
SFA 20:00.01G
SFA 22:00.002G
SFA 24:00.001G
Fatty acids, total monounsaturated3.0G
MUFA 14:10.001G
MUFA 16:10.21G
MUFA 18:12.8G
MUFA 20:10.01G
MUFA 22:10.001G
Fatty acids, total polyunsaturated0.61G
PUFA 18:20.47G
PUFA 18:30.11G
PUFA 18:40G
PUFA 20:40.03G
PUFA 20:5 n-3 (EPA)0.001G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0.007G
Fatty acids, total trans0.19G
Fatty acids, total trans-monoenoic0.17G
Fatty acids, total trans-polyenoic0.02G
Tryptophan0.11G
Threonine0.31G
Isoleucine0.45G
Leucine0.71G
Lysine0.56G
Methionine0.21G
Cystine0.10G
Phenylalanine0.41G
Tyrosine0.35G
Valine0.51G
Arginine0.37G
Histidine0.23G
Alanine0.32G
Aspartic acid0.63G
Glutamic acid1.6G
Glycine0.22G
Proline0.65G
Serine0.47G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (136g)23410.7g17.6g8g
recipe yield (813g)139864.1g105.3g48g

Scaled from Spinach Souffle's per-100g values using USDA portion data.

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Nutrient Highlights

  • Spinach Souffle is a excellent source of Sodium (25% DV) — see top foods ranked by Sodium
  • Spinach Souffle is a good source of Protein (16% DV) — see top foods ranked by Protein
  • Spinach Souffle is a good source of Calcium (13% DV) — see top foods ranked by Calcium

Dietary Considerations

  • At 566mg of sodium per 100g, Spinach Souffle should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 8% (#661 of 8,262)
  • Calcium: top 9% (#744 of 8,262)
  • Sodium: top 14% (#1,157 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories172
% Daily Value*
Total Fat 12.9G17%
Cholesterol 118MG39%
Sodium 566MG25%
Total Carbohydrate 5.9G2%
Dietary Fiber 0.70G3%
Total Sugars 1.9G
Protein 7.9G16%
Vitamin D 0.80UG4%
Calcium 165MG13%
Iron 1.2MG7%
Potassium 231MG5%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170494.

View on USDA FoodData Central →