Cheese souffle: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light, airy, and elegant baked dish made with a rich cheese-flavored béchamel sauce and stiffly beaten egg whites, rising dramatically in the oven. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - 3 tbsp unsalted butter - 3 tbsp all-purpose flour - 1 1/2 cups whole milk, warmed - 1/2 tsp salt - 1/4 tsp black pepper - Pinch of nutmeg - 1 1/2 cups shredded Gruyère or sharp cheddar cheese - 4 large egg yolks - 5 large egg whites - 1/4 tsp cream of tartar (optional, for egg whites) Instructions: 1. Preheat oven to 375°F (190°C). Butter a 2-quart soufflé dish and dust lightly with grated Parmesan cheese or flour. 2. Melt butter in a medium saucepan over medium heat. Whisk in flour and cook for 1-2 minutes, stirring constantly, to make a roux. 3. Gradually whisk in the warm milk until smooth and thickened, about 2-3 minutes. Season with salt, pepper, and nutmeg. 4. Remove from heat and stir in the shredded cheese until melted and smooth. Whisk in the egg yolks one at a time until fully incorporated. 5. In a separate clean bowl, beat egg whites with cream of tartar (if using) until stiff peaks form. 6. Gently fold one-third of the egg whites into the cheese mixture to lighten it, then carefully fold in the remaining egg whites until just combined, being careful not to deflate them. 7. Pour the mixture into the prepared soufflé dish. Run a spoon around the top edge of the soufflé to create a 'collar' for even rising. 8. Bake for 30-35 minutes, or until puffed, golden brown, and set. Do not open the oven door during the first 20 minutes. 9. Serve immediately.
Per 100g reference serving, Cheese souffle provides 207 kcal of energy, 9.43g protein (18% of calories), 6.38g total carbohydrates (12% of calories, including 0.1g dietary fiber and 2.44g sugars), and 16g total fat (70% of calories).
Vitamins Profile in Cheese souffle (Per 100g)
Track how Cheese souffle contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 1.4 µg | 7% DV |
| Vitamin B12 (Cobalamin) | 0.41 µg | 17.1% DV |
| Vitamin A (RAE) | 190 µg | 21.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.44 mg | 2.9% DV |
| Vitamin K (Phylloquinone) | 1.1 µg | 0.9% DV |
| Vitamin B1 (Thiamin) | 0.071 mg | 5.9% DV |
| Vitamin B2 (Riboflavin) | 0.267 mg | 20.5% DV |
| Vitamin B3 (Niacin) | 0.331 mg | 2.1% DV |
| Vitamin B6 (Pyridoxine) | 0.044 mg | 2.6% DV |
| Total Folate (Vitamin B9) | 24 µg | 6% DV |
| Folate (Dietary Folate Equivalents) | 27 µg | 6.8% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 85.7 mg | 15.6% DV |
| Preformed Retinol | 189 µg | 21% DV |
| Beta-Carotene | 15 µg | 0.4% DV |
| Beta-Cryptoxanthin | 4 µg | 0.7% DV |
| Lutein + Zeaxanthin | 145 µg | 1.5% DV |
Minerals & Electrolytes in Cheese souffle (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.76 mg | 4.2% DV |
| Calcium (Ca) | 189 mg | 14.5% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 131 mg | 2.8% DV |
| Zinc (Zn) | 1.19 mg | 10.8% DV |
| Selenium (Se) | 15.1 µg | 27.5% DV |
| Phosphorus (P) | 181 mg | 14.5% DV |
| Copper (Cu) | 0.013 mg | 1.4% DV |
| Sodium (Na) | 314 mg | 13.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.004 g | 0.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.054 g | 3.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.838 g | 6% DV |
| Monounsaturated Fat (MUFA) | 3.81 g | 12.7% DV |
| Polyunsaturated Fat (PUFA) | 0.965 g | 4.8% DV |
| Saturated Fat (SFA) | 8.27 g | 41.3% DV |
| Dietary Cholesterol | 157 mg | 52.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Cheese souffle contains 207 calories (kcal), 9.43g of protein, 6.38g of carbohydrates (0.1g fiber, 2.44g total sugars), and 16g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese souffle has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 5.75 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese souffle: Milk, Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cheese souffle by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.