Calorie Chart / Desserts / Tiramisu
How Many Calories Are in Tiramisu?
Calculation of the nutritional value & Recommended Dietary Intake of tiramisu
For g and a calorie requirement of kcal
| Calories 375 kcal | Proteins 3.1 g | Lipids 25 g | Carbohydrates 34 g |
| 19% | 4% | 37% | 12% |
Health benefits of tiramisu
Tiramisu - 100g
Calories 300 kcal
Proteins 2.5 g
Lipids 20 g
Carbohydrates 27.5 g
Tiramisu is considered a high-calorie dessert, delivering 300 kcal per 100 g. Despite the significant calories, it supplies small but useful amounts of protein via its eggs and mascarpone. The dairy layer provides calcium that helps maintain normal bone structure, while the egg yolk contributes vitamin A and vitamin B12. Every spoon, therefore, gives both pleasure and micronutrients, even though calories remain the dominant feature.
The dusting of cocoa brings polyphenols, and the shot of coffee adds a modest dose of caffeine and chlorogenic acids, compounds studied for their antioxidant potential. A traditional splash of Marsala wine adds trace minerals such as potassium and phosphorus, but also a few extra calories. Overall, tiramisu's asset profile is more about energy density than an outstanding vitamin load, yet its combination of dairy calcium, egg-based proteins, and cocoa antioxidants makes it more than empty calories.
Created in the Veneto region in the late 1960s, the name means "pick me up," a nod to the stimulating mix of sugar, caffeine, and calories that helped Italian workers stay alert. That energy boost is precisely why athletes sometimes choose a small portion the night before an endurance event when quick calories are required. Still, for everyday consumption, it should be counted as a high-calorie treat and portioned accordingly.
Tips for incorporating tiramisu into a balanced diet
Because tiramisu concentrates calories, portion control matters: 80 g already supplies about 240 kcal. Serve it in small glasses and balance the meal with a main course rich in lean proteins and vegetables—think a grilled chicken breast with a side of broccoli. This way, the overall calories of the menu stay reasonable.
Add freshness by layering diced strawberry or raspberry between the mascarpone levels; fruit fiber increases satiety, which can indirectly lower total calories consumed. A "light" version replaces part of the mascarpone with drained fromage blanc 0 % or light yogurt, cutting fat and calories while keeping the creamy mouthfeel.
If you enjoy variety, try a lemon tiramisu using fresh lemon zest and juice instead of coffee: the acidity lifts the richness and makes the calories feel less heavy. Another idea is a chocolate-lover's variant topped with grated dark chocolate; choose 70 % cocoa to add intense flavor without dramatically raising calories.
Finally, pair a modest slice with a bowl of fruit salad at brunch. The vitamin C of the fruits helps iron absorption from the egg yolk, and the fruit volume makes the total calories more controllable than eating a large wedge of tiramisu alone.
Frequently Asked Questions
- How many calories in tiramisu?
- There are 300 kcal per 100 g.
- Is tiramisu very fattening?
- Yes: its mix of mascarpone, sugar, and ladyfingers makes it high in calories and lipids. A standard 150 g serving can top 450 kcal, so portion size is key.
- Can I reduce the calories by replacing mascarpone?
- Replacing half the mascarpone with drained fromage blanc 0 % or light yogurt can lower calories by 25 % while preserving creaminess.
- Is homemade tiramisu lower in calories than store-bought?
- Often, yes, because you control sugar and fat quantities. Using less sugar or lighter dairy can shave 50–80 kcal per 100 g.
- Can athletes include tiramisu in their diet?
- In the 24 h before a long race, a small portion can provide quick carbohydrates and calories. For daily training, opt for lighter desserts like a fruit salad to avoid excess calories.
- Does the coffee in tiramisu add significant caffeine?
- The soaked ladyfingers contain roughly 30–40 mg of caffeine per slice—minor compared with the calories but useful to know for sensitive individuals.
- Are there allergens in tiramisu?
- Yes: eggs, dairy, and gluten. None affect calories, but they are critical for people with allergies.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
