Squash, winter, souffle: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and airy delight, winter squash souffle combines the creamy sweetness of squash with a delicate, puffed texture, often seasoned with warm spices for a comforting side or dessert. --- RECIPE --- Servings: 6-8 Prep Time: 20 minutes Ingredients: - 2 cups cooked winter squash puree - 4 large eggs, separated - 1/4 cup unsalted butter - 1/4 cup all-purpose flour - 1 cup milk - 1/4 cup granulated sugar - 1/2 tsp ground cinnamon - 1/4 tsp ground nutmeg - Pinch of salt Instructions: 1. Preheat oven to 375F (190C). Grease a 2-quart souffle dish or 8x8 inch baking dish. 2. In a saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute to form a roux. 3. Gradually whisk in milk until smooth and thickened, about 2-3 minutes. Remove from heat. 4. Stir in squash puree, egg yolks, sugar, cinnamon, nutmeg, and salt until well combined. 5. In a separate clean bowl, beat egg whites with an electric mixer until stiff peaks form. 6. 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. 7. Pour the mixture into the prepared dish. 8. Bake for 40-50 minutes, or until puffed and golden brown. Serve immediately.
Per 100g reference serving, Squash, winter, souffle provides 78 kcal of energy, 3.4g protein (16% of calories), 12.1g total carbohydrates (59% of calories, including 2.1g dietary fiber and 5.77g sugars), and 2.26g total fat (25% of calories).
Vitamins Profile in Squash, winter, souffle (Per 100g)
Track how Squash, winter, 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) | 7 mg | 7.8% DV |
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 0.17 µg | 7.1% DV |
| Vitamin A (RAE) | 225 µg | 25% DV |
| Vitamin E (Alpha-Tocopherol) | 0.28 mg | 1.9% DV |
| Vitamin K (Phylloquinone) | 3.3 µg | 2.8% DV |
| Vitamin B1 (Thiamin) | 0.047 mg | 3.9% DV |
| Vitamin B2 (Riboflavin) | 0.141 mg | 10.8% DV |
| Vitamin B3 (Niacin) | 0.541 mg | 3.4% DV |
| Vitamin B6 (Pyridoxine) | 0.134 mg | 7.9% DV |
| Total Folate (Vitamin B9) | 27 µg | 6.8% DV |
| Folate (Dietary Folate Equivalents) | 29 µg | 7.2% DV |
| Natural Food Folate | 25 µg | 6.2% DV |
| Choline | 56.5 mg | 10.3% DV |
| Preformed Retinol | 36 µg | 4% DV |
| Beta-Carotene | 2028 µg | 56.3% DV |
| Alpha-Carotene | 495 µg | 41.2% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 1117 µg | 11.2% DV |
Minerals & Electrolytes in Squash, winter, 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) | 35 mg | 2.7% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 216 mg | 4.6% DV |
| Zinc (Zn) | 0.44 mg | 4% DV |
| Selenium (Se) | 6.4 µg | 11.6% DV |
| Phosphorus (P) | 57 mg | 4.6% DV |
| Copper (Cu) | 0.067 mg | 7.4% DV |
| Sodium (Na) | 164 mg | 7.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.07 g | 4.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.315 g | 2.2% DV |
| Monounsaturated Fat (MUFA) | 0.701 g | 2.3% DV |
| Polyunsaturated Fat (PUFA) | 0.446 g | 2.2% DV |
| Saturated Fat (SFA) | 0.747 g | 3.7% DV |
| Dietary Cholesterol | 73 mg | 24.3% 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 Squash, winter, souffle contains 78 calories (kcal), 3.4g of protein, 12.1g of carbohydrates (2.1g fiber, 5.77g total sugars), and 2.26g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Squash, winter, souffle has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -1.55 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Squash, winter, 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, winter, souffle by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.