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Sweet, airy dessert based on crisp meringue
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Meringue dessert (60 g) has 216 calories. That works out to 360 calories per 100 g. It contains 46.8 g of carbs, 2.5 g of protein, 2.3 g of fat and 0.1 g of fiber. Its 0.1 mg of B2 covers 6% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
216
KCAL / 60G
Carbs
46.8g
· 17% DV
Protein
2.5g
· 5% DV
Fat
2.3g
· 3% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 5% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 46.8 g | 17% |
| Fiber | 0.1 g | 0% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 216 kcal |
| 1 piece (small) | 30 g | 108 kcal |
| 1 cup (shredded) | 40 g | 144 kcal |
| 1 piece (large) | 90 g | 324 kcal |
| 100 g | 100 g | 360 kcal |
| 1 serving (double) | 120 g | 432 kcal |
| 2 piece (double) | 120 g | 432 kcal |
Calculated from 360 calories per 100 g.
A meringue dessert is made mainly from whipped egg whites and sugar. Depending on the style, it may be served as crisp baked shells or layered with cream and fruit.
A meringue dessert can weep when sugar has not dissolved fully, or when moisture collects on its surface. Beat the mixture until smooth and store baked meringues in a dry, airtight container.
A meringue dessert can refer to crisp, dry meringue pieces, while pavlova is a large meringue base with a crisp shell and a soft, marshmallow-like centre. Pavlova is usually topped with cream and fresh fruit.
Keep a meringue dessert crisp by baking it until dry, letting it cool completely, and storing it away from humidity. Add cream, fruit, or other moist toppings only shortly before serving.
Yes, a meringue dessert can be served without cream. Crisp meringues work well on their own or with fresh berries, citrus curd, or fruit; adding cream is a serving choice, not a requirement.
Once assembled with cream or fruit, a meringue dessert is best served straight away because the moisture softens the crisp layers. Keep leftovers covered in the refrigerator and expect the texture to become softer.
You can freeze plain baked meringue pieces, but thawing may make them sticky or less crisp. A fully assembled meringue dessert with cream or fresh fruit generally does not freeze well because its layers can turn watery.
A meringue dessert may crack if it is exposed to a sudden temperature change or baked too hot. Letting it cool gradually in the switched-off oven can help prevent sharp cracks.
Berries, passion fruit, and other tart fruits pair especially well with a meringue dessert because their acidity balances its sweetness. Add them just before serving so their juices do not soften the meringue.
Yes, but using less sugar can make a meringue dessert less stable and less crisp. Sugar helps support the whipped egg-white foam, so reducing it substantially may change both the texture and how well the meringue holds its shape.
Vitamins
B2
0.07mg · 5% DV
Biotin
1.2µg · 4% DV
B5
0.11mg · 2% DV
B12
0.05µg · 2% DV
Minerals
Selenium
2.4µg · 4% DV
Sodium
72mg · 3% DV
Iodine
2.4µg · 2% DV
Phosphorus
11mg · 2% DV
Potassium ⭐
36mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Meringue dessert is made by whipping egg whites with sugar, then baking them until crisp. It belongs to a broad European meringue tradition; depending on the recipe, the shells may be crisp throughout or have a softer centre.
Serve it as a small sweet with tea or coffee, or dress it up with fruit and cream. Though airy, it is concentrated in sugar and carbohydrates, with 78 g of carbohydrates per 100 g. Fresh berries add tartness and a contrast in texture; for a lighter serving, use a modest amount of cream and keep the portion small.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.66g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.