2 tablespoon (medium) of Mascarpone (30 g) has 131 calories. That works out to 435 calories per 100 g. It contains 1.1 g of carbs, 1.3 g of protein, 13.2 g of fat and 0 g of fiber. Its 99 µg of Vitamin A covers 11% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

What is Mascarpone?

Mascarpone is a fresh Italian cheese from Lombardy, made by thickening cream into a rich, smooth, softly spreadable mixture. Its flavour is mild, milky and faintly sweet rather than sharp or salty, so it works in both sweet and savoury recipes.

In Italy and around the world, it is best known as a key ingredient in tiramisu; it is also spooned into desserts, paired with fruit, or stirred into pasta sauces and risotto for extra creaminess. Mascarpone is high in fat and relatively low in protein, with 44 g of fat per 100 g. For a lighter dessert, mix a smaller amount with plain yoghurt, or serve it with fresh berries instead of a rich cake.

Mascarpone Nutrition Facts

Selected: 100 g

435

KCAL / 100G

Carbs

3.8g

· 1% DV

Protein

4.2g

· 8% DV

Fat

44g

· 56% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 4% · Fat 92%

Mascarpone Vitamins & Minerals

Vitamins

Vitamin A

330µg · 37% DV

0.32mg · 25% DV

B12

0.3µg · 13% DV

0.5mg · 10% DV

Minerals

Phosphorus

90mg · 13% DV

Calcium

120mg · 12% DV

Iodine

10µg · 7% DV

Selenium

3.5µg · 6% DV

How Nutritious Is Mascarpone?

Nutrient density

Medium

35/ 100

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

6/ 100

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.

Mascarpone Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mascarpone

To burn the 435 calories in 100 g:

🚶

108min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

51min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mascarpone 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 Mascarpone Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mascarpone 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

Mascarpone Fat Profile

SATURATED

28g

MONOUNSATURATED

11g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 4.4:1

Above the ideal 4:1 (4.4:1).

Compare Mascarpone

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Mascarpone vs Tulum Cheese65 kcal more per 100 g

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Mascarpone vs Milk371 kcal more per 100 g

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Foods Similar to Mascarpone

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About Mascarpone

What is mascarpone cheese?

Mascarpone is a soft Italian cheese made from cream, with a rich texture and mild, slightly sweet taste. It is best known as a key ingredient in tiramisu, but it also works in savory sauces and fillings.

What is the difference between mascarpone and cream cheese?

Mascarpone is richer, softer, and milder than cream cheese, which usually has a tangier flavor and firmer texture. They can sometimes replace each other, but the taste and consistency of a recipe will change.

What is the difference between mascarpone and ricotta?

Mascarpone is smooth and rich because it is made from cream, while ricotta is lighter and has a grainier, curd-like texture. They are not direct substitutes in tiramisu or other recipes where mascarpone's thick creaminess matters.

Can you use mascarpone instead of heavy cream?

Not as a direct one-for-one replacement: mascarpone is much thicker and richer than heavy cream. For a sauce, you can loosen it with a little milk; for recipes that need whipped cream, mascarpone will produce a denser result.

How do you make mascarpone frosting?

Beat mascarpone briefly with powdered sugar until just smooth, then use it to frost a cooled cake or cupcakes. Keep the cheese cold and avoid prolonged beating, which can make the frosting loose or cause it to separate.

Why does mascarpone split in tiramisu?

Mascarpone usually splits in tiramisu when it is overbeaten or mixed too vigorously. Fold it gently into the other ingredients and stop as soon as the filling is smooth; bringing ingredients to a similar temperature can also help.

How long does mascarpone last in the fridge after opening?

Opened mascarpone is best used within a few days, kept tightly covered and refrigerated. Follow the package's instructions if they give a shorter period, and discard it if it develops mold, an unpleasant smell, or an unusual color.

Can you freeze mascarpone?

Yes, mascarpone can be frozen, but thawing often leaves it grainy or separated. Freeze it in a tightly sealed container and thaw it in the refrigerator; use it in cooked sauces or baking rather than a smooth tiramisu filling.

What can you make with mascarpone besides tiramisu?

Mascarpone works in pasta sauces, risotto, cheesecakes, frosting, and fruit-topped desserts. For savory dishes, stir it in near the end of cooking so it adds creaminess without being exposed to a strong boil.

Can you use mascarpone in cheesecake?

Yes, mascarpone can be used in cheesecake to give the filling a rich, smooth texture. It can replace some of the cream cheese, but using it as the only cheese may make the cake softer and less tangy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026