Chicken or turkey souffle: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and airy baked dish featuring a savory base of shredded chicken or turkey, folded into a rich béchamel sauce with egg yolks, then lightened with whipped egg whites for a dramatic puff. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 3 tbsp butter - 3 tbsp all-purpose flour - 1.5 cups milk, warm - 1.5 cups cooked chicken or turkey, shredded or finely diced - 1/2 cup grated Parmesan cheese - 1/4 tsp nutmeg - Salt and black pepper to taste - 4 large eggs, separated Instructions: 1. Preheat oven to 375°F (190°C). Butter and lightly flour a 2-quart souffle dish. Tie a parchment paper collar around the rim if desired for extra height. 2. Make béchamel base: In a saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute. Gradually whisk in warm milk, stirring constantly until the sauce thickens and is smooth. Remove from heat. 3. Stir in shredded chicken/turkey, Parmesan cheese, nutmeg, salt, and pepper. Whisk in egg yolks one at a time until well combined. 4. In a separate clean bowl, beat egg whites with an electric mixer until stiff peaks form. 5. Gently fold one-third of the egg whites into the chicken mixture to lighten it, then carefully fold in the remaining egg whites until just combined, being careful not to deflate them. 6. Pour the mixture into the prepared souffle dish. Place on a baking sheet. 7. Bake for 30-35 minutes, or until puffed, golden brown, and set. Serve immediately.
Per 100g reference serving, Chicken or turkey souffle provides 171 kcal of energy, 11.7g protein (27% of calories), 5.59g total carbohydrates (13% of calories, including 0.1g dietary fiber and 2.23g sugars), and 11.3g total fat (60% of calories).
Vitamins Profile in Chicken or turkey souffle (Per 100g)
Track how Chicken or turkey 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) | 1.2 µg | 6% DV |
| Vitamin B12 (Cobalamin) | 0.44 µg | 18.3% DV |
| Vitamin A (RAE) | 132 µg | 14.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.4 mg | 2.7% DV |
| Vitamin K (Phylloquinone) | 0.7 µg | 0.6% DV |
| Vitamin B1 (Thiamin) | 0.084 mg | 7% DV |
| Vitamin B2 (Riboflavin) | 0.226 mg | 17.4% DV |
| Vitamin B3 (Niacin) | 2.13 mg | 13.3% DV |
| Vitamin B6 (Pyridoxine) | 0.098 mg | 5.8% DV |
| Total Folate (Vitamin B9) | 22 µg | 5.5% DV |
| Folate (Dietary Folate Equivalents) | 24 µg | 6% DV |
| Natural Food Folate | 18 µg | 4.5% DV |
| Choline | 95.2 mg | 17.3% DV |
| Preformed Retinol | 130 µg | 14.4% DV |
| Beta-Carotene | 14 µg | 0.4% DV |
| Beta-Cryptoxanthin | 4 µg | 0.7% DV |
| Lutein + Zeaxanthin | 135 µg | 1.4% DV |
Minerals & Electrolytes in Chicken or turkey 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) | 0.86 mg | 4.8% DV |
| Calcium (Ca) | 73 mg | 5.6% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 177 mg | 3.8% DV |
| Zinc (Zn) | 0.94 mg | 8.5% DV |
| Selenium (Se) | 15.5 µg | 28.2% DV |
| Phosphorus (P) | 157 mg | 12.6% DV |
| Copper (Cu) | 0.023 mg | 2.6% DV |
| Sodium (Na) | 380 mg | 16.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.044 g | 2.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.813 g | 5.8% DV |
| Monounsaturated Fat (MUFA) | 3.09 g | 10.3% DV |
| Polyunsaturated Fat (PUFA) | 0.947 g | 4.7% DV |
| Saturated Fat (SFA) | 5.19 g | 26% DV |
| Dietary Cholesterol | 158 mg | 52.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Chicken or turkey souffle contains 171 calories (kcal), 11.7g of protein, 5.59g of carbohydrates (0.1g fiber, 2.23g total sugars), and 11.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey souffle has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 6.5 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey souffle: Eggs, Milk. 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 Chicken or turkey souffle by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.