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Single-serve quick mug cake with fruit
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Fruit mug cake (120 g) has 306 calories. That works out to 255 calories per 100 g. It contains 47.4 g of carbs, 5.8 g of protein, 10.7 g of fat and 2.2 g of fiber. Its 9.6 µg of Selenium covers 17% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
306
KCAL / 120G
Carbs
47.4g
· 17% DV
Protein
5.8g
· 12% DV
Fat
10.7g
· 14% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 8% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 10.7 g | 14% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.1 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 47.4 g | 17% |
| Fiber | 2.2 g | 8% |
| Protein | 5.8 g | 12% |
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) | 120 g | 306 kcal |
| ½ piece (half) | 60 g | 153 kcal |
| 1 piece (small) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 1 cup (medium) | 110 g | 281 kcal |
| 1 serving (medium) | 120 g | 306 kcal |
| 1 cup (large) | 150 g | 383 kcal |
| 1 piece (large) | 160 g | 408 kcal |
| 1 serving (large) | 180 g | 459 kcal |
Calculated from 255 calories per 100 g.
A fruit mug cake is a processed sweet made by mixing cake ingredients and fruit in a microwave-safe mug, then cooking it in the microwave. Stir just until combined, leave room for it to rise, and check the centre so it does not overcook.
A fruit mug cake most often turns rubbery because it has been microwaved too long. Microwave power and mug size affect how quickly it cooks, so stop when the centre is just set rather than waiting for the cake to look dry.
Yes, you can bake a fruit mug cake in an oven using an oven-safe ramekin or mug. It will take longer than the microwave version and may bake more like a small conventional cake, so judge doneness by the centre rather than relying on microwave timings.
Banana, berries, diced apple, and pear all work well in a fruit mug cake. Choose fruit that you enjoy warm; chop firm fruit small, and avoid adding so much juicy fruit that the centre stays wet.
Yes, frozen berries can go straight into a fruit mug cake without thawing. They release extra moisture as they cook, so use a modest amount and make sure the middle is fully set before eating.
Yes, a fruit mug cake can be made without egg. Mashed banana or applesauce can help bind the batter, but the result is usually denser and moister than an egg-based version; avoid adding extra liquid unless the batter needs it.
Yes, ripe bananas are especially useful in a fruit mug cake because they mash easily and add sweetness and moisture. Reduce added sugar if desired, and remember that a large amount of banana can make the cake heavy rather than fluffy.
To keep fruit from sinking in a fruit mug cake, cut larger pieces small and fold them through the batter at the end. A thick batter helps hold the fruit in place; very watery batter lets pieces settle before the cake sets.
It is better to mix fruit mug cake batter just before cooking. Once the wet ingredients meet the raising agent, the batter can lose some lift while it waits, and fruit may release liquid that changes its consistency.
Store leftover fruit mug cake covered in the refrigerator once it has cooled, and eat it soon for the best texture. Mug cakes tend to dry out as they sit; reheat briefly, since prolonged heating can make the cake tough.
Vitamins
Biotin
4.8µg · 16% DV
B2
0.19mg · 15% DV
B1
0.13mg · 11% DV
B5
0.5mg · 10% DV
Minerals
Selenium
9.6µg · 17% DV
Phosphorus
110mg · 16% DV
Manganese
0.26mg · 11% DV
Sodium
252mg · 11% DV
Potassium ⭐
142mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 306 calories in 1 piece (medium) (120 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.
Fruit mug cake is a single-serving cake made by mixing a simple batter with fruit in a mug and cooking it in a microwave. Banana, apple and berries are common choices, though the fruit can vary with the season. It is a convenient way to make a small, freshly cooked dessert without heating a whole oven.
The cake is soft and tender, often moist around the fruit, and is usually eaten warm straight from the mug or turned out onto a plate. Enjoy it as an afternoon treat with tea or coffee, or add a spoonful of yoghurt and extra fruit. It is mainly a source of carbohydrate, with relatively little protein; it provides 39.5 g of carbohydrate per 100 g. For a lighter version, use less added sugar and let ripe fruit provide more of the sweetness.
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
3.12g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 43.5:1
Above the ideal 4:1 (43.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.