Spinach souffle Nutrition

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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

Dietary Fiber 1g

Total Sugars 2.5g

Protein 10.7g

Vitamin D 42 IU

11%

Calcium 224mg

17%

Iron 2mg

Potassium 314mg

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.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

11%

9.93 mg

Thiamin

0.11 mg

Riboflavin

28%

0.36 mg

Niacin

0.65 mg

Pantothenic Acid

12%

0.6 mg

Vitamin B6

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

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

1.62 mg

Magnesium

10%

40.8 mg

Phosphorus

15%

189 mg

Potassium

314 mg

Sodium

33%

770 mg

Zinc

11%

1.16 mg

Copper

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

8.02 g

Fibre

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

Proportions of Macros

Summary:

Moderate Protein
High Fat
Low Carbs

Foods with similar macro profiles:

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).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

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.

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.

Too much can raise LDL ("bad") cholesterol

Contains Trans Fat.

High in Cholesterol.

Spinach souffle

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡