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Sweet cream-filled matcha-flavored Swiss roll cake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Matcha Swiss roll (60 g) has 198 calories. That works out to 330 calories per 100 g. It contains 26.1 g of carbs, 3.5 g of protein, 9.1 g of fat and 0.7 g of fiber. Its 5.4 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 60 g
198
KCAL / 60G
Carbs
26.1g
· 9% DV
Protein
3.5g
· 7% DV
Fat
9.1g
· 12% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 7% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 3.66 g | 18% |
| Trans fat | 0.07 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 0.7 g | 3% |
| Protein | 3.5 g | 7% |
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) | 60 g | 198 kcal |
| 1 piece (mini) | 30 g | 99 kcal |
| 1 slice (thin) | 40 g | 132 kcal |
| 1 slice (thick) | 85 g | 281 kcal |
| 1 serving (medium) | 90 g | 297 kcal |
| 100 g | 100 g | 330 kcal |
| 1 piece (large) | 120 g | 396 kcal |
| 1 serving (large) | 150 g | 495 kcal |
| ½ piece (half) | 180 g | 594 kcal |
Calculated from 330 calories per 100 g.
A matcha Swiss roll is a rolled sponge cake flavored with matcha and filled with cream. When sliced, it shows a spiral of green tea sponge around the filling; recipes vary in sweetness and cream style.
To make a matcha Swiss roll, bake a thin sponge with sifted matcha, eggs, sugar, and flour. Roll the warm cake in parchment to shape it, let it cool, then unroll, spread on cream, and roll it up again.
A matcha Swiss roll often cracks if the sponge is overbaked, allowed to cool flat, or rolled too tightly. Rolling it gently while warm helps it take shape before the cream is added.
Matcha Swiss roll is a modern cake popular in Japan and elsewhere, combining matcha—a Japanese powdered green tea—with the rolled-cake format known as a Swiss roll. It is not one single traditional recipe, so fillings and methods differ.
A matcha Swiss roll tastes mildly grassy and tea-like, with a sweet, creamy contrast. It can taste noticeably bitter if the sponge contains too much matcha or the powder is unevenly mixed.
No, brewed green tea is not a direct substitute for matcha in a matcha Swiss roll because it adds liquid but little concentrated tea flavor. Finely ground green tea may still give a coarser texture and a different taste.
Yes, a matcha Swiss roll can contain caffeine because matcha is made from tea leaves. The amount varies with the matcha used and how much goes into the sponge, so it is not necessarily caffeine-free.
Lightly sweetened whipped cream is a classic filling for a matcha Swiss roll because its mild flavor complements the tea. Cream cheese or mascarpone can make the filling richer, but it should be spread in a thin, even layer.
Store a cream-filled matcha Swiss roll covered in the refrigerator to keep the filling fresh and prevent the sponge from drying out. For the best texture, serve it within a few days and avoid leaving it at room temperature for long.
Use a sharp, thin knife to cut a matcha Swiss roll, wiping the blade clean between slices. Chilling the roll first firms the cream and sponge, helping the slices keep their spiral shape.
Vitamins
B2
0.08mg · 6% DV
Vitamin A
57µg · 6% DV
Biotin
1.8µg · 6% DV
B12
0.11µg · 5% DV
Minerals
Selenium
5.4µg · 10% DV
Phosphorus
55mg · 8% DV
Manganese
0.13mg · 6% DV
Sodium
126mg · 5% DV
Potassium ⭐
72mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 calories in 1 slice (medium) (60 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.
A matcha Swiss roll is made from a thin sponge cake flavoured with matcha, spread with cream and rolled up. It draws on the rolled-cake tradition found in Japanese baking, where matcha lends the sponge its distinctive green-tea character.
The cake is soft and lightly earthy, while the cream adds a smooth, sweet contrast. It is usually sliced and served with tea or coffee, whether as a café treat in Japan or an occasional dessert elsewhere. At 330 kcal per 100 g, it is a rich sweet rather than an everyday snack. A smaller slice with fresh fruit makes a balanced-feeling way to serve it.
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
3.66g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.