Spinach souffle

Plant foods · Vegetables · All vegetables

g
Macronutrients 57 / 100 How is this scored?

Composition

Energy

Protein 7.9 g · 32 kcal/100g
Fat 13.0 g · 117 kcal/100g
Carbs 5.9 g · 24 kcal/100g
Fiber 0.7 g
Water 71 g
Total energy 172 kcal

Energy is predominantly from fat (68%); EFSA recommends 20–35% for a balanced diet

Fat quality 33 / 100 How is this scored?
Total fat
13.0g
Saturated
6.1g
Monounsat.
3.0g
Polyunsat.
0.6g
Omega-6
0.47g

Saturated fat is 31.9% of energy, above the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 64 / 100 How is this scored?

Vitamins

Vitamin A 244 µg
Vitamin C 7.3 mg
Vitamin D 0.8 µg
Vitamin E 0.9 mg
Vitamin K 127 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.26 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.10 mg
Folate (B9) 73 µg
Vitamin B12 0.40 µg

Minerals

Calcium 165 mg
Iron 1.2 mg
Magnesium 30 mg
Phosphorus 139 mg
Potassium 231 mg
Sodium 566 mg
Zinc 0.9 mg
Copper 0.06 mg
Manganese 0.27 mg
Selenium 11.1 µg

Notable source of Vitamin K (169% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.