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Mandarin Meringue Calories
Light, sweet, citrus-flavored meringue
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mandarin Meringue (20 g) has 56 calories. That works out to 280 calories per 100 g. It contains 13 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.1 g of fiber. Its glycemic index is 85 (high), so it raises blood sugar quickly.
Mandarin Meringue Nutrition Facts
Selected: 1 piece (medium) · 20 g
56
KCAL / 20G
Carbs
13g
· 5% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% 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 95% · Protein 4% · Fat 1%
Mandarin Meringue nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 0.1 g | 0% |
| Protein | 0.5 g | 1% |
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 Medium Mandarin Meringue?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 56 kcal |
| 1 piece (small) | 10 g | 28 kcal |
| 1 slice (thin) | 15 g | 42 kcal |
| 1 slice (thick) | 25 g | 70 kcal |
| 1 piece (large) | 35 g | 98 kcal |
| 2 piece (double) | 40 g | 112 kcal |
| 1 serving (medium) | 50 g | 140 kcal |
| 1 serving (large) | 80 g | 224 kcal |
| 100 g | 100 g | 280 kcal |
| 1 pack (whole) | 100 g | 280 kcal |
Calculated from 280 calories per 100 g.
Frequently Asked Questions About Mandarin Meringue
What is Mandarin meringue made of?
Mandarin meringue is made from whipped egg whites and sugar, with mandarin added for citrus flavor. Recipes may use finely grated zest, a little juice, or both; zest gives a fragrant flavor without adding as much liquid to the delicate mixture.
How do you make Mandarin meringue?
To make Mandarin meringue, whip egg whites with sugar until the mixture is glossy and holds stiff peaks, then add mandarin flavoring. Pipe or spoon it into small portions and bake at a low temperature until dry; excess juice can prevent a good texture.
Can I use mandarin juice in Mandarin meringue?
Yes, but use it sparingly. Mandarin juice adds flavor and moisture, so too much can make the meringue mixture loose or slow it from drying. Finely grated mandarin zest is usually the easier way to add a strong citrus aroma.
Why is my Mandarin meringue sticky instead of crisp?
Mandarin meringue often stays sticky when it has not dried long enough or the air is humid. Too much mandarin juice can also add moisture. Let the pieces dry gently in the oven, then cool them fully before storing in an airtight container.
Why does Mandarin meringue weep or form beads of syrup?
Mandarin meringue can weep when sugar has not dissolved fully, the egg whites are under-whipped, or the mixture is exposed to excess moisture. Add sugar gradually and keep the bowl free of grease; avoid opening the oven while the meringues are baking.
How should I store Mandarin meringue?
Store Mandarin meringue only after it has cooled completely, in an airtight container at room temperature. Refrigeration can expose it to moisture and soften its crisp texture. Keep the container away from steam, and add any wet topping just before serving.
Can you freeze Mandarin meringue?
Freezing Mandarin meringue is not ideal because thawing can make it damp and chewy. For make-ahead baking, dry the pieces thoroughly and store them in an airtight container; assemble them with cream or fruit shortly before serving.
What is the difference between Mandarin meringue and a mandarin pavlova?
Mandarin meringue is commonly made as small, crisp pieces that dry all the way through. A mandarin pavlova is a larger meringue dessert with a crisp shell and a soft center, usually topped with cream and fruit.
What can I serve with Mandarin meringue?
Serve Mandarin meringue with fresh mandarin segments, berries, or softly whipped cream for a contrast to its crisp sweetness. Add juicy fruit or cream just before eating, since leaving it on the meringue can soften the pieces.
Does Mandarin meringue raise blood sugar?
Yes. Mandarin meringue is made with sugar, so it can raise blood glucose. If you have diabetes, the portion that fits your meal plan depends on your individual care; ask your clinician or dietitian for personalized guidance.
Mandarin Meringue Vitamins & Minerals
Vitamins
Vitamin C
1.6mg · 2% DV
Biotin
0.4µg · 1% DV
B2
0.01mg · 1% DV
B5
0.03mg · 1% DV
Minerals
Copper
0.01mg · 1% DV
Potassium ⭐
8mg · 0% DV
Phosphorus
1.4mg · 0% DV
Sodium
4mg · 0% DV
Mandarin Meringue Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mandarin Meringue
To burn the 56 calories in 1 piece (medium) (20 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 Mandarin Meringue?
Mandarin Meringue is a crisp, airy sweet made by whipping egg whites with sugar and baking the mixture until dry, with mandarin bringing a fragrant citrus note. It can be delicate and crisp throughout or slightly soft in the centre, depending on how it is prepared. Serve it as a small treat with tea or coffee, or use it to add crunch to fruit, cream or a plated dessert.
It is very low in fat but mostly made up of carbohydrates, so its light texture does not mean it is low in sugar; it contains 65 g of carbohydrates per 100 g. A modest piece is often enough alongside fresh mandarin segments, berries or unsweetened yoghurt, which also balance its sweetness.
How Nutritious Is Mandarin Meringue?
Nutrient density
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.
Satiety score
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.
Is Mandarin Meringue 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 Mandarin Meringue Contain Allergens?
Contains these allergens:
Which Diets Is Mandarin Meringue Good For?
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
Mandarin Meringue Fat Profile
SATURATED
0g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.