216 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in souffle?
711kcal
in a 300 g serving
237 kcal per 100 g.
Source: UK CoFID 2021, record 12-958. Checked 5 October 2026.
50.4 gFat
34.8 gProtein
1.2 gFibre
216 %Daily vitamin B12
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly fat.
- 50.4 gFat
- 34.8 gProtein
- 32.4 gCarbohydrate
- 1.2 gFibre
- 179 gWater
- 2.7 gMinerals and the rest
Above average for dishes
Souffle is 237 kcal per 100 g. The 603 dishes in this database average 180.
Souffle237
Dishes average180
High in saturated fat
7.4 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per serving22.1 g
Fat, per serving50.4 g
Vitamins and minerals in souffle
Two of the 20 reach the “high in” level, led by vitamin B12.
Show all 20 with amounts
Vitamin B120.0054 mg, 216 %
Chloride1185 mg, 148 %
Phosphorus624 mg, 89 %
Iodine0.12 mg, 80 %
Calcium639 mg, 80 %
Riboflavin (vitamin B2)0.9 mg, 64 %
Niacin (vitamin B3)9.6 mg, 60 %
Biotin0.0276 mg, 55 %
Selenium0.03 mg, 55 %
Zinc4.2 mg, 42 %
Pantothenic acid (vitamin B5)2.3 mg, 38 %
Potassium489 mg, 24 %
Iron3 mg, 21 %
Folate0.042 mg, 21 %
Vitamin B60.24 mg, 17 %
Thiamin (vitamin B1)0.18 mg, 16 %
Manganese0.3 mg, 15 %
Magnesium54 mg, 14 %
Copper0.12 mg, 12 %
Vitamin C3 mg, 3.8 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What souffle doesn’t give you. And where to find it.
Only 1.3 % of the vitamin C reference intake, 4 % of the copper reference intake and 4.8 % of the magnesium reference intake per 100 g.
Vitamin C
1.3%in souffle, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Copper
4%in souffle, per 100 g
Find it inLiver, calf, fried2386 % per 100 g
Magnesium
4.8%in souffle, per 100 g
Find it inCoriander leaves, dried184 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Souffle against other dishes
Souffle comes second for vitamin B12 here, just behind beef wellington.
0.0019mg
0.0018mg
0.0011mg
0.001mg
0.0006mg
0.0005mg
Beef Wellington+0.0001 mg
Souffle, cheese, homemadethis page
Sandwich, white bread, tuna mayonnaise−0.0007 mg
Lancashire hotpot−0.0012 mg
Pie, Cottage−0.0013 mg
All values per 100 g, from the same dataset. Differences are against souffle.
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Questions about souffle
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of souffle?
A typical portion (300 g, one serving) gives 711 kcal. Per 100 g the figure is 237 kcal.
Is souffle high in vitamin B12?
Yes. Souffle, cheese, homemade has 0.0018 mg vitamin B12 per 100 g, 72 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for souffle?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does souffle have most of?
By share of the daily reference intake: vitamin B12 (0.0018 mg, 72 %), chloride (395 mg, 49 %) and phosphorus (208 mg, 30 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-958, Souffle, cheese, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Blue Cheese). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More dishes
Most vitamin B12
- Liver and bacon, fried0.0666 mg
- Liver and onions, stewed0.0299 mg
- Seafood selection0.015 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide