Spinach souffle

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Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (136g)

Amount per serving

Calories

234

% Daily Value *

Total Fat 17.6g

23%

Saturated Fat 8.3g

41%

Trans Fat 0.3g

Cholesterol 160mg

53%

Sodium 770mg

33%

Total Carbohydrate 8g

3%

Dietary Fiber 1g

3%

Total Sugars 2.5g

Protein 10.7g

Vitamin D 42 IU

11%

Calcium 224mg

17%

Iron 2mg

9%

Potassium 314mg

7%

*

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.

Detailed Nutrient Information

Vitamin C

11%

9.93 mg

Thiamin

9%

0.11 mg

Riboflavin

28%

0.36 mg

Niacin

4%

0.65 mg

Pantothenic Acid

12%

0.6 mg

Vitamin B6

8%

0.13 mg

Folate

99.3 mcg

Folic Acid

8.16 mcg

Food Folate

91.1 mcg

Fortified Folate

105 mcg

Choline

15%

83 mg

Betaine

40.7 mg

Vitamin B12

23%

0.54 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

37%

332 mcg

Retinol

163 mcg

Beta Carotene

2030 mcg

Alpha Carotene

4.08 mcg

Beta Cryptoxanthin

2.72 mcg

Vitamin A IU

79%

3930 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

4420 mcg

Vitamin E

8%

1.26 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.01 mg

Gamma Tocopherol

0.22 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

1.09 mcg

Vitamin D2

Vitamin D3

1.09 mcg

Vitamin D

11%

42.2 IU

Vitamin K

143%

172 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

17%

224 mg

Iron

9%

1.62 mg

Magnesium

10%

40.8 mg

Phosphorus

15%

189 mg

Potassium

7%

314 mg

Sodium

33%

770 mg

Zinc

11%

1.16 mg

Copper

9%

0.08 mg

Manganese

16%

0.37 mg

Selenium

27%

15.1 mcg

Fluoride

6.39 mcg

Iodine

Fat

23%

17.6 g

Saturated Fat

41%

8.28 g

Butyric Acid

0.43 g

Caproic Acid

0.26 g

Caprylic Acid

0.16 g

Capric Acid

0.31 g

Lauric Acid

0.31 g

Tridecylic Acid

0 g

Myristic Acid

1.17 g

Pentadecylic Acid

0 g

Palmitic Acid

3.93 g

Margaric Acid

0.05 g

Stearic Acid

1.67 g

Arachidic Acid

0.01 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

4.11 g

Myristoleic Acid

0 g

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.29 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

3.8 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.02 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.83 g

9,12-octadecadienoic Acid

0.64 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.15 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.01 g

Trans Fat

0.26 g

Trans Monoenoic Fat

0.23 g

Trans Polyenoic Fat

Cholesterol

53%

160 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

21%

10.7 g

Tryptophan

0.15 g

Threonine

0.42 g

Isoleucine

0.61 g

Leucine

0.96 g

Lysine

0.76 g

Methionine

0.28 g

Cystine

0.13 g

Phenylalanine

0.55 g

Tyrosine

0.48 g

Valine

0.69 g

Arginine

0.5 g

Histidine

0.31 g

Alanine

0.44 g

Aspartic Acid

0.85 g

Glutamic Acid

2.12 g

Glycine

0.29 g

Proline

0.88 g

Serine

0.64 g

Hydroxyproline

Carbohydrates

3%

8.02 g

Fibre

3%

0.95 g

Soluble Fibre

Insoluble Fibre

Sugar

2.52 g

Added Sugar

Sucrose

0.08 g

Glucose

0.11 g

Fructose

0.07 g

Lactose

2.05 g

Maltose

0.04 g

Galactose

0.05 g

Sugar Alcohols

Starch

Calories

234 kcal

Water

96.2 g

Ash

3.43 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (136g)
  • 1 recipe yield (813g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Excellent source of Vitamin K
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Choline
  • Good source of Vitamin B12
  • Good source of Calcium
  • Good source of Phosphorus
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Spinach souffle contains 7.9g of protein, which is about the same as 1.3 eggs, 0.3 chicken breasts, or 0.6 cups (153g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 7.1g per 1 cup

Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Contains Trans Fat.

High in Cholesterol.

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