The quest for a delicious yet manageable dessert is a common one, and Trader Joe's offers a popular solution with their Japanese Soufflé Cheesecakes. Often praised for their airy texture, these frozen delights also catch attention for their calorie count. At just 150 calories per individual cheesecake, they present a compelling case for a sweet treat that doesn't completely derail dietary goals.
A Closer Look at the Nutritional Information
Beyond just the calories, it's important to understand the full nutritional profile of the Trader Joe's Japanese Soufflé Cheesecakes. Each 60g serving offers a balanced, if compact, array of macronutrients. Here is the full nutritional breakdown for one cheesecake, according to the official Trader Joe's product page:
- Calories: 150
- Total Fat: 7g (9% DV)
- Saturated Fat: 4.5g (23% DV)
- Trans Fat: 0g
- Cholesterol: 55mg (18% DV)
- Sodium: 150mg (7% DV)
- Total Carbohydrate: 16g (6% DV)
- Dietary Fiber: 2g (7% DV)
- Total Sugars: 10g
- Added Sugars: 9g (18% DV)
- Protein: 6g
Why are they so light?
The unique Japanese soufflé style is key to its lower calorie count. Unlike traditional New York-style cheesecake, which is heavy with cream cheese, sour cream, and a dense graham cracker crust, the soufflé version is made with whipped egg whites. This process incorporates more air, resulting in a lighter, fluffier texture that feels satisfying without being overly rich or dense. The smaller portion size also plays a significant role in keeping the calorie count down, as each package contains two perfectly portioned, single-serving cakes.
How the Calories Compare to Other Cheesecakes
To put the 150-calorie figure into perspective, it's helpful to compare it to other cheesecake options on the market. A traditional slice of cheesecake from a restaurant or a store-bought version is often a much larger portion with a heavier ingredient list. The following table illustrates the stark difference in nutritional content.
| Feature | Trader Joe's Soufflé Cheesecake | Traditional Plain Cheesecake | The Cheesecake Factory (Original) |
|---|---|---|---|
| Serving Size | 1 individual cake (60g) | 1 slice (approx. 100g) | 1 slice (varies by location) |
| Calories | 150 calories | ~321 calories | 700+ calories |
| Fat | 7g | 22.5g | >45g |
| Carbohydrates | 16g | 25.5g | >60g |
| Saturated Fat | 4.5g | 9.9g | >25g |
As the comparison shows, the Trader Joe's option provides a much lighter indulgence. This makes it a great choice for those who want a taste of cheesecake without the caloric density of a full-sized slice.
Considerations for your diet
While the calorie count is low, it's still important to be mindful of other components like saturated fat and sugar. Each cake contains 4.5g of saturated fat and 9g of added sugars, which should be factored into your daily intake. However, for a single-serving dessert, these numbers are quite reasonable. For those following stricter diet plans, pairing the cheesecake with fresh fruit or a dollop of Greek yogurt can be a way to add nutrients while maintaining portion control. For a guide on healthier dessert alternatives, you can check out tips from Healthline.
Conclusion
The verdict on how many calories in a Trader Joe's souffle cheesecake is clear: 150 calories per serving. This makes it a standout option for a relatively guilt-free indulgence among cheesecakes. Its light, airy texture and controlled portion size allow you to enjoy a classic dessert flavor without the heavy caloric and fat load of traditional slices. By understanding the full nutritional information and comparing it to other options, you can make an informed decision that aligns with your dietary needs and sweet cravings.
Sources for further information:
- Trader Joe's Official Product Page: For the most up-to-date and specific nutritional facts, always check the official source.
- Healthline Article on Cheesecake: Offers a general nutritional comparison of different cheesecakes.
