Spinach souffle
FDC 170494cup (136 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -44 vs Vegetables medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Spinach souffle is middling for nutrient density at 49 of 100. Within vegetables it ranks 55 of 60. Per 100 grams it is an excellent source of vitamin a (27% DV), a good source of protein (16% DV), a good source of calcium (13% DV). Most of its 172 calories per 100 grams come from fat. Worth noting: it is high in sodium (566 mg per 100 g) and high in saturated fat (6.1 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | 9% |
| Total fat | 13 g | 17% |
| Saturated fat | 6.1 g | 30% |
| Cholesterol | 118 mg | 39% |
| Sodium | 566 mg | 25% |
| Carbohydrate | 5.9 g | 2% |
| Dietary fiber | 0.7 g | 3% |
| Sugars | 1.9 g | |
| Protein | 7.9 g | 16% |
| Potassium | 231 mg | 5% |
| Calcium | 165 mg | 13% |
| Iron | 1.2 mg | 7% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 7.3 mg | 8% |
| Vitamin A | 244 µg | 27% |
| Vitamin E | 0.93 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | 12% |
| Total fat | 18 g | 23% |
| Saturated fat | 8.3 g | 41% |
| Cholesterol | 160 mg | 53% |
| Sodium | 770 mg | 33% |
| Carbohydrate | 8 g | 3% |
| Dietary fiber | 0.95 g | 3% |
| Sugars | 2.5 g | |
| Protein | 11 g | 21% |
| Potassium | 314 mg | 7% |
| Calcium | 224 mg | 17% |
| Iron | 1.6 mg | 9% |
| Magnesium | 41 mg | 10% |
| Vitamin C | 9.9 mg | 11% |
| Vitamin A | 332 µg | 37% |
| Vitamin E | 1.3 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 170494Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Yeast extract spreadDensity 50 vs 49Potato flourDensity 52 vs 49Cassava, rawDensity 56 vs 49