Seafood souffle: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and airy baked dish, often featuring a creamy base infused with various seafood, whipped egg whites, and baked until puffed and golden. --- RECIPE --- Servings: 4 Prep Time: 30 minutes Ingredients: - 3 tbsp unsalted butter - 3 tbsp all-purpose flour - 1 1/2 cups milk, warmed - 1/2 tsp salt - 1/4 tsp white pepper - Pinch of nutmeg - 4 large egg yolks - 1 cup cooked mixed seafood (shrimp, crab, scallops), finely chopped - 5 large egg whites - 1/4 tsp cream of tartar Instructions: 1. Preheat oven to 375°F (190°C). Butter a 1.5-quart soufflé dish and dust with flour or Parmesan cheese. 2. In a saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute. Gradually whisk in warm milk until smooth and thickened. Season with salt, pepper, and nutmeg. 3. Remove from heat. Whisk in egg yolks one at a time until fully incorporated. Stir in the chopped cooked seafood. 4. In a separate clean bowl, beat egg whites with cream of tartar until stiff peaks form. 5. Gently fold one-third of the egg whites into the seafood base to lighten it, then gently fold in the remaining egg whites until no streaks remain. 6. Pour the mixture into the prepared soufflé dish. Bake for 30-35 minutes, or until puffed and golden brown. Serve immediately.
Per 100g reference serving, Seafood souffle provides 153 kcal of energy, 9.94g protein (26% of calories), 5.56g total carbohydrates (15% of calories, including 0.1g dietary fiber and 2.21g sugars), and 9.98g total fat (59% of calories).
Vitamins Profile in Seafood souffle (Per 100g)
Track how Seafood 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 C (Ascorbic Acid) | 0.6 mg | 0.7% DV |
| Vitamin D (D2 + D3) | 1.3 µg | 6.5% DV |
| Vitamin B12 (Cobalamin) | 0.88 µg | 36.7% DV |
| Vitamin A (RAE) | 130 µg | 14.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.56 mg | 3.7% DV |
| Vitamin K (Phylloquinone) | 0.7 µg | 0.6% DV |
| Vitamin B1 (Thiamin) | 0.071 mg | 5.9% DV |
| Vitamin B2 (Riboflavin) | 0.197 mg | 15.2% DV |
| Vitamin B3 (Niacin) | 1.38 mg | 8.6% DV |
| Vitamin B6 (Pyridoxine) | 0.076 mg | 4.5% DV |
| Total Folate (Vitamin B9) | 25 µg | 6.2% DV |
| Folate (Dietary Folate Equivalents) | 27 µg | 6.8% DV |
| Natural Food Folate | 21 µg | 5.2% DV |
| Choline | 94.1 mg | 17.1% DV |
| Preformed Retinol | 129 µg | 14.3% DV |
| Beta-Carotene | 14 µg | 0.4% DV |
| Beta-Cryptoxanthin | 4 µg | 0.7% DV |
| Lutein + Zeaxanthin | 134 µg | 1.3% DV |
Minerals & Electrolytes in Seafood 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) | 1.01 mg | 5.6% DV |
| Calcium (Ca) | 89 mg | 6.8% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 149 mg | 3.2% DV |
| Zinc (Zn) | 1.05 mg | 9.5% DV |
| Selenium (Se) | 22.8 µg | 41.5% DV |
| Phosphorus (P) | 143 mg | 11.4% DV |
| Copper (Cu) | 0.096 mg | 10.7% DV |
| Sodium (Na) | 425 mg | 18.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.043 g | 8.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.035 g | 7% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.033 g | 2.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.607 g | 4.3% DV |
| Monounsaturated Fat (MUFA) | 2.45 g | 8.2% DV |
| Polyunsaturated Fat (PUFA) | 0.815 g | 4.1% DV |
| Saturated Fat (SFA) | 4.83 g | 24.2% DV |
| Dietary Cholesterol | 161 mg | 53.7% 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 Seafood souffle contains 153 calories (kcal), 9.94g of protein, 5.56g of carbohydrates (0.1g fiber, 2.21g total sugars), and 9.98g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Seafood souffle has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 5.46 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Seafood souffle: Eggs, Molluscs, Fish, Crustaceans, 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 Seafood souffle by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.