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Cheese Mug Cake Calories
Warm, convenient cheese-based snack with protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cheese Mug Cake (180 g) has 387 calories. That works out to 215 calories per 100 g. It contains 32.6 g of carbs, 20.2 g of protein, 20 g of fat and 1.3 g of fiber. Its 405 mg of Phosphorus covers 58% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cheese Mug Cake Nutrition Facts
Selected: 1 cup (medium) · 180 g
387
KCAL / 180G
Carbs
32.6g
· 12% DV
Protein
20.2g
· 40% DV
Fat
20g
· 26% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 21% · Fat 46%
Cheese Mug Cake nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 20 g | 26% |
| Saturated fat | 10.89 g | 54% |
| Trans fat | 0.32 g | |
| Sodium | 792 mg | 34% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 1.3 g | 5% |
| Protein | 20.2 g | 40% |
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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How Many Calories in 1 Cup of Cheese Mug Cake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 387 kcal |
| ½ cup (half) | 90 g | 194 kcal |
| 100 g | 100 g | 215 kcal |
| 1 cup (mini) | 100 g | 215 kcal |
| 1 cup (small) | 140 g | 301 kcal |
| 1 serving (medium) | 180 g | 387 kcal |
| 1 cup (large) | 250 g | 538 kcal |
| 1 cup (jumbo) | 320 g | 688 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About Cheese Mug Cake
How do you make a cheese mug cake?
Mix flour, egg, milk, baking powder and grated cheese in a microwave-safe mug, then cook until the center is set. Leave room at the top because the batter rises, and stir just until the ingredients are combined.
How long do you microwave a cheese mug cake?
Microwave a cheese mug cake until its center is set and no wet batter remains. Cooking time varies with microwave power and mug size, so cook in short bursts and check often to avoid a dry, rubbery result.
What cheese is best for a cheese mug cake?
Cheddar is a reliable choice for a cheese mug cake because it melts well and gives the cake a savory flavor. You can also use mozzarella for a stretchier texture or a crumbly cheese for a sharper, saltier result.
Why is my cheese mug cake rubbery?
A cheese mug cake usually turns rubbery because it has been microwaved for too long. Stop cooking as soon as the center sets, and remember that it continues to cook briefly in the hot mug after you take it out.
Can you make a cheese mug cake without a microwave?
Yes, you can bake a cheese mug cake in an oven if you use an oven-safe ramekin or mug. It will take longer than the microwave version, so check that the middle is set before serving.
Is a cheese mug cake savory or sweet?
A cheese mug cake is usually savory, with cheese, egg and a simple flour-based batter. Some recipes add sugar or use a sweet-style cheese, but for a classic snack, season it with pepper or herbs instead.
Why didn’t my cheese mug cake rise?
A cheese mug cake may stay flat if the baking powder is old, the batter was overmixed, or the mug is too wide. Use fresh baking powder and mix only until the ingredients come together.
Can you add herbs or vegetables to a cheese mug cake?
Yes, herbs such as chives or parsley add flavor to a cheese mug cake, and finely chopped vegetables can work too. Keep watery add-ins modest so they do not make the batter soggy or prevent the center from setting.
Can you make a cheese mug cake ahead of time?
A cheese mug cake is best cooked just before eating because it can lose its fluffy texture as it sits. For faster preparation, measure the dry ingredients ahead and mix in the egg, milk and cheese right before cooking.
What can you serve with a cheese mug cake?
Serve a cheese mug cake with fresh tomato, cucumber or a simple salad for a lighter savory meal. It also works as a quick snack on its own, since the cheese gives it a rich, satisfying flavor.
Cheese Mug Cake Vitamins & Minerals
Vitamins
B12
1.22µg · 51% DV
Biotin
12.96µg · 43% DV
B2
0.5mg · 38% DV
Vitamin A
189µg · 21% DV
Minerals
Phosphorus
405mg · 58% DV
Selenium
31µg · 56% DV
Calcium
477mg · 48% DV
Sodium
792mg · 34% DV
Potassium ⭐
243mg · 7% DV
Cheese Mug Cake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese Mug Cake
To burn the 387 calories in 1 cup (medium) (180 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.
What is Cheese Mug Cake?
Cheese Mug Cake is a quick savoury bake made by cooking a cheese-studded cake batter in a cup, commonly in the microwave. The batter often uses familiar cake ingredients such as flour and egg, while the cheese gives it its savoury character. It comes out warm and soft, with a tender, slightly moist crumb; the flavour varies with the cheese used. It works as a speedy breakfast or snack, and is easy to serve with a few sliced tomatoes or a simple salad. At about 11 g of protein per 100 g, it offers more protein than a plain sweet mug cake, though it is still a compact snack rather than a full meal.
How Nutritious Is Cheese Mug Cake?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
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.
Is Cheese Mug Cake Processed?
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.
Does Cheese Mug Cake Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Mug Cake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese Mug Cake Fat Profile
SATURATED
10.89g
MONOUNSATURATED
5.22g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.