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Sweet baked dessert, energy-dense, flour-based
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Cake (80 g) has 311 calories. That works out to 389 calories per 100 g. It contains 46.6 g of carbs, 3.9 g of protein, 12.1 g of fat and 1.1 g of fiber. Its 6.8 µg of Selenium covers 12% of the Daily Value. Its glycemic index is 67 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 80 g
311
KCAL / 80G
Carbs
46.6g
· 17% DV
Protein
3.9g
· 8% DV
Fat
12.1g
· 16% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 5% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 311 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.1 g | |
| Sodium | 256 mg | 11% |
| Total carbohydrate | 46.6 g | 17% |
| Fiber | 1.1 g | 4% |
| Protein | 3.9 g | 8% |
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 slice (medium) | 80 g | 311 kcal |
| 1 piece (small) | 30 g | 117 kcal |
| 1 slice (thin) | 40 g | 156 kcal |
| 1 piece (medium) | 60 g | 233 kcal |
| 1 cup (diced) | 95 g | 370 kcal |
| 100 g | 100 g | 389 kcal |
| 1 piece (large) | 100 g | 389 kcal |
| 1 slice (thick) | 120 g | 467 kcal |
| 1 serving (large) | 150 g | 584 kcal |
Calculated from 389 calories per 100 g.
Cake usually sinks when it is underbaked, the oven door is opened too early, or the batter contains too much raising agent. Check the center with a skewer before removing the cake, and avoid opening the oven while it is still setting.
To keep cake moist, avoid overbaking it and store it in an airtight container once it has cooled. If you are baking from scratch, measure the flour carefully; too much flour can make the crumb dry and dense.
A cake can turn out dense if the batter is overmixed after adding flour, the raising agent is ineffective, or ingredients are cold. Mix only until combined and bring refrigerated ingredients to room temperature before starting.
A cake is done when a skewer inserted into the center comes out clean or with a few dry crumbs, and the center springs back lightly when touched. Check near the end of the recipe’s baking time to avoid overbaking.
Yes, cake freezes well when it is fully cooled and wrapped airtight to prevent freezer burn. Freeze it whole or in slices, then thaw it while still wrapped so condensation forms on the wrapping rather than the cake.
Store a cake with perishable frosting, such as cream cheese or whipped cream, covered in the refrigerator. For a cake with shelf-stable buttercream, a cool room and an airtight cover usually help preserve its texture.
Cake often cracks because the oven is too hot: the outside sets before the middle finishes rising. Use the recipe’s specified temperature and place the pan in the center of the oven for more even baking.
Yes, plain flour can replace cake flour, but the cake may have a slightly firmer crumb because plain flour usually has more protein. Avoid packing the flour into the measuring cup, which can make the cake heavier.
Cake sticks when the pan is not prepared thoroughly or the cake is turned out before it has had time to release. Grease the pan, line the base when practical, and loosen the edges after a brief cooling period.
Keep a layer cake from sliding by letting each layer cool completely before frosting and spreading an even, not overly thick, filling. A brief chill after assembling helps the frosting firm up before you move or serve the cake.
Vitamins
B2
0.14mg · 11% DV
Biotin
3.2µg · 11% DV
Vitamin A
67.2µg · 7% DV
B12
0.14µg · 6% DV
Minerals
Selenium
6.8µg · 12% DV
Sodium
256mg · 11% DV
Phosphorus
69mg · 10% DV
Manganese
0.14mg · 6% DV
Potassium ⭐
77mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 311 calories in 1 slice (medium) (80 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.
Bolo is a sweet, oven-baked cake made with flour; recipes commonly include sugar, eggs and fat, though the exact ingredients and style vary. The name is used for cakes in several food traditions rather than pointing to one single recipe or place of origin.
Its soft crumb and sweet flavour make it a familiar treat with tea or coffee, or a centrepiece for birthdays and other celebrations. Serve it in slices, plain or alongside fruit. Bolo is flour-based and energy-dense, with 389 calories per 100 g. If you want a lighter serving, choose a smaller slice and pair it with fresh fruit rather than a rich topping.
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
— Not 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
3.36g
MONOUNSATURATED
4.88g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 76:1
Above the ideal 4:1 (76:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.