Squash, summer, souffle: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and airy dish, summer squash soufflé is a delicate baked custard made with pureed summer squash, eggs, and cheese, rising beautifully to create a fluffy, savory, and elegant side. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - 2 cups cooked and mashed summer squash (about 3 medium squash) - 4 tbsp unsalted butter, melted - 1/4 cup all-purpose flour - 1 cup milk, warmed - 1/2 cup shredded cheddar cheese - 4 large eggs, separated - 1/2 tsp salt - 1/4 tsp black pepper - Pinch of nutmeg Instructions: 1. Preheat oven to 375°F (190°C). Lightly butter a 1.5-quart soufflé dish or 8x8 inch baking dish. 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, forming a béchamel sauce. 3. Remove from heat. Stir in mashed squash, cheddar cheese, egg yolks, salt, pepper, and nutmeg. Mix well. 4. In a separate clean bowl, beat egg whites until stiff peaks form. 5. Gently fold one-third of the egg whites into the squash mixture to lighten it, then fold in the remaining egg whites until just combined, being careful not to deflate them. 6. Pour the mixture into the prepared soufflé dish. 7. Bake for 35-45 minutes, or until puffed, golden brown, and set in the center. Avoid opening the oven door during the first 25 minutes. 8. Serve immediately.
Per 100g reference serving, Squash, summer, souffle provides 125 kcal of energy, 4.65g protein (15% of calories), 6.87g total carbohydrates (22% of calories, including 0.7g dietary fiber and 3.16g sugars), and 8.94g total fat (63% of calories).
Vitamins Profile in Squash, summer, souffle (Per 100g)
Track how Squash, summer, 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) | 6.6 mg | 7.3% DV |
| Vitamin D (D2 + D3) | 0.9 µg | 4.5% DV |
| Vitamin B12 (Cobalamin) | 0.26 µg | 10.8% DV |
| Vitamin A (RAE) | 114 µg | 12.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.29 mg | 1.9% DV |
| Vitamin K (Phylloquinone) | 2.7 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.079 mg | 6.6% DV |
| Vitamin B2 (Riboflavin) | 0.173 mg | 13.3% DV |
| Vitamin B3 (Niacin) | 0.511 mg | 3.2% DV |
| Vitamin B6 (Pyridoxine) | 0.092 mg | 5.4% DV |
| Total Folate (Vitamin B9) | 24 µg | 6% DV |
| Folate (Dietary Folate Equivalents) | 27 µg | 6.8% DV |
| Natural Food Folate | 20 µg | 5% DV |
| Choline | 63.6 mg | 11.6% DV |
| Preformed Retinol | 109 µg | 12.1% DV |
| Beta-Carotene | 67 µg | 1.9% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 707 µg | 7.1% DV |
Minerals & Electrolytes in Squash, summer, 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) | 0.79 mg | 4.4% DV |
| Calcium (Ca) | 63 mg | 4.8% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 218 mg | 4.6% DV |
| Zinc (Zn) | 0.59 mg | 5.4% DV |
| Selenium (Se) | 7.5 µg | 13.6% DV |
| Phosphorus (P) | 95 mg | 7.6% DV |
| Copper (Cu) | 0.047 mg | 5.2% DV |
| Sodium (Na) | 232 mg | 10.1% 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) | 0.059 g | 3.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.513 g | 3.7% DV |
| Monounsaturated Fat (MUFA) | 2.12 g | 7.1% DV |
| Polyunsaturated Fat (PUFA) | 0.633 g | 3.2% DV |
| Saturated Fat (SFA) | 4.45 g | 22.2% DV |
| Dietary Cholesterol | 101 mg | 33.7% 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 Squash, summer, souffle contains 125 calories (kcal), 4.65g of protein, 6.87g of carbohydrates (0.7g fiber, 3.16g total sugars), and 8.94g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Squash, summer, souffle has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.072 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Squash, summer, 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 Squash, summer, souffle by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.