180 %
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?
531kcal
in a 300 g serving
177 kcal per 100 g.
Source: UK CoFID 2021, record 12-959. Checked 5 October 2026.
35.7 gFat
23.1 gProtein
1.2 gFibre
180 %Daily vitamin B12
What’s in a 300 g serving
More than half of a serving is water. The rest is 35.7 g fat and 31.5 g carbohydrate.
- 35.7 gFat
- 23.1 gProtein
- 31.5 gCarbohydrate
- 1.2 gFibre
- 207 gWater
- 1.5 gMinerals and the rest
About average for dishes
Souffle is 177 kcal per 100 g. The 603 dishes in this database average 180.
Souffle177
Dishes average180
Low in sugar
2.5 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving7.5 g
Salt, per serving1.2 g
Vitamins and minerals in souffle
One of the 19 recorded reach the “high in” level. Vitamin B12 leads.
Show all 19 with amounts
Vitamin B120.0045 mg, 180 %
Chloride711 mg, 89 %
Riboflavin (vitamin B2)0.84 mg, 60 %
Biotin0.0285 mg, 57 %
Phosphorus396 mg, 57 %
Selenium0.03 mg, 55 %
Niacin (vitamin B3)6.3 mg, 39 %
Pantothenic acid (vitamin B5)2.1 mg, 35 %
Calcium273 mg, 34 %
Potassium471 mg, 24 %
Zinc2.1 mg, 21 %
Folate0.039 mg, 20 %
Iron2.7 mg, 19 %
Vitamin B60.24 mg, 17 %
Thiamin (vitamin B1)0.18 mg, 16 %
Manganese0.24 mg, 12 %
Magnesium39 mg, 10 %
Copper0.09 mg, 9 %
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, 3 % of the copper reference intake and 3.5 % 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
3%in souffle, per 100 g
Find it inLiver, calf, fried2386 % per 100 g
Magnesium
3.5%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
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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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 salmon (farmed, grilled).
0.0034mg
0.0015mg
0.0006mg
0.0006mg
0.0005mg
0.0004mg
Salmon, farmed, grilled+0.0019 mg
Souffle, plain, homemadethis page
Corned beef hash−0.0009 mg
Chilli con carne−0.0009 mg
Pudding, Eve's pudding−0.001 mg
Vegetable bake−0.0011 mg
All values per 100 g, from the same dataset. Differences are against souffle.
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Questions about souffle
What the numbers say to the questions people actually search.
How many calories are in a portion of souffle?
A typical portion (300 g, one serving) gives 531 kcal. Per 100 g the figure is 177 kcal.
Is souffle high in vitamin B12?
Yes. Souffle, plain, homemade has 0.0015 mg vitamin B12 per 100 g, 60 % 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 (0.0015 mg, 60 %), chloride (237 mg, 30 %) and riboflavin (0.28 mg, 20 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-959, Souffle, plain, 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: Pasta). 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
- Omelette, plain191 kcal
- Potato cakes, fried210 kcal
- Sauce, duck a l'orange66 kcal
- Beef Stroganoff171 kcal
- Chicken fricassee, reduced fat101 kcal
- Curry, haddock, Bengali263 kcal
- All 603 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