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Sweet, fat-free, gluten-free confection
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 piece (medium) of Meringue cookies (25 g) has 98 calories. That works out to 392 calories per 100 g. It contains 23.5 g of carbs, 1.2 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Selected: 3 piece (medium) · 25 g
98
KCAL / 25G
Carbs
23.5g
· 9% DV
Protein
1.2g
· 2% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 5% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 23.5 g | 9% |
| Fiber | 0 g | 0% |
| Protein | 1.2 g | 2% |
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 |
|---|---|---|
| 3 piece (medium) | 25 g | 98 kcal |
| 1 piece (mini) | 5 g | 20 kcal |
| 2 piece (small) | 12 g | 47 kcal |
| 1 piece (jumbo) | 15 g | 59 kcal |
| 1 serving (medium) | 30 g | 118 kcal |
| 5 piece (large) | 40 g | 157 kcal |
| 1 cup (whole) | 45 g | 176 kcal |
| 1 pack (large) | 75 g | 294 kcal |
| 100 g | 100 g | 392 kcal |
Calculated from 392 calories per 100 g.
Meringue cookies are mainly made from whipped egg whites and sugar. Some recipes add a little acid, such as cream of tartar or lemon juice, to help stabilize the foam, plus vanilla for flavor.
Meringue cookies are made by whipping egg whites into a foam, gradually beating in sugar, and piping the mixture onto a baking sheet. They are dried slowly in a low oven so they turn crisp without browning.
Meringue cookies often crack when the oven is too hot or they cool too quickly. Bake them gently, then let them cool gradually in the switched-off oven rather than exposing them to a sudden temperature change.
Meringue cookies turn sticky when they absorb moisture from humid air, or when they have not dried fully. Let them cool completely and store them promptly in an airtight container in a dry place.
Store meringue cookies fully cooled in an airtight container at room temperature. Avoid the refrigerator, where moisture can soften them, and keep the container away from steam and other damp foods.
Yes, you can freeze meringue cookies in an airtight container, but thawing may make them less crisp. Let them come to room temperature while still covered so condensation forms on the container, not on the cookies.
No, meringue cookies are not the same as macarons. Meringue cookies are usually made from whipped egg whites and sugar alone, while macarons have almond-based shells and a filling sandwiched between them.
Meringue cookies are small and usually crisp all the way through. Pavlova is made as a large meringue with a crisp outside and a softer center, then commonly topped with cream and fruit.
Meringue cookies are chewy inside when the centers have not dried completely, often because the cookies are large or the oven time is too short. Let them dry longer at low heat, then cool before checking the texture.
Meringue cookies turn brown when they bake at too high a temperature or stay in the oven too long. Use gentle heat and check that your oven is not running hotter than its setting.
Vitamins
B2
0.05mg · 4% DV
B12
0.02µg · 1% DV
Biotin
0.18µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Selenium
1.75µg · 3% DV
Copper
0.01mg · 1% DV
Sodium
16mg · 1% DV
Phosphorus
3.75mg · 1% DV
Potassium ⭐
16mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 98 calories in 3 piece (medium) (25 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.
Meringue cookies are made by whipping egg whites with sugar, then baking the mixture slowly until it dries. They are crisp and delicate on the outside, often airy throughout, and can be shaped into small kisses, nests or other forms. They are enjoyed in many places, from European pâtisseries to home kitchens, and are a familiar way to use leftover egg whites.
Serve them with tea or coffee, or alongside fresh berries and softly whipped cream for a simple dessert. They are virtually fat-free but mostly sugar and provide little fibre, so their sweetness is concentrated. Their light texture can make them easy to nibble on; serving a few at a time with unsweetened tea is a practical way to keep the treat modest.
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
✓ 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
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.