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Rolled sponge cake typically filled with cream or jam; a sweet, refined-carb dessert.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Swiss roll cake (45 g) has 144 calories. That works out to 320 calories per 100 g. It contains 23.8 g of carbs, 2.5 g of protein, 4.5 g of fat and 0.5 g of fiber. Its 4.1 µg of Selenium covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 45 g
144
KCAL / 45G
Carbs
23.8g
· 9% DV
Protein
2.5g
· 5% DV
Fat
4.5g
· 6% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 7% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 0.5 g | 2% |
| Protein | 2.5 g | 5% |
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) | 45 g | 144 kcal |
| 1 piece (small) | 20 g | 64 kcal |
| 1 slice (thin) | 30 g | 96 kcal |
| 1 piece (medium) | 35 g | 112 kcal |
| 1 piece (large) | 55 g | 176 kcal |
| 1 slice (thick) | 60 g | 192 kcal |
| 1 serving (double) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (triple) | 135 g | 432 kcal |
Calculated from 320 calories per 100 g.
Swiss roll cake is a thin sponge cake spread with a filling, rolled into a spiral, and sliced to serve. Despite its name, it is not a Swiss invention; similar rolled cakes are made in many countries.
Swiss roll cake usually cracks because the sponge has dried out, been overbaked, or cooled completely before its first roll. A thin, flexible sponge and rolling it while warm help prevent large cracks.
Roll the warm sponge gently with baking paper or a clean tea towel, then leave it to cool in that shape. Unroll it carefully, add the filling in an even layer, and roll it back without squeezing.
They are essentially the same style of dessert: a thin sponge cake rolled around a filling. “Jelly roll” is especially common in the United States and often suggests a jam filling, while Swiss rolls may use cream or other fillings.
Whipped cream, jam, and buttercream are classic Swiss roll cake fillings. Choose a spreadable filling that is not runny, and leave a small border around the sponge so it does not squeeze out as you roll.
Use a thin, even layer of filling and stop short of the sponge’s edges. If using whipped cream, chill it until firm before spreading; rolling the cake gently rather than pressing hard also helps keep the filling inside.
Yes, Swiss roll cake can be made ahead and kept covered in the refrigerator. Chilling helps the filling set and makes neat slices easier; add delicate toppings shortly before serving so they stay fresh-looking.
Yes, Swiss roll cake can be frozen when wrapped tightly to protect it from drying out and absorbing freezer odors. Thaw it in the refrigerator before serving; fresh fruit and some cream fillings may soften after thawing.
Line the pan with baking parchment before adding the batter, making sure the corners and edges are covered. After baking, turn the sponge out while it is still warm; waiting can make it harder to release cleanly.
Yes, cocoa powder can be used to make a chocolate Swiss roll sponge. Sift it with the dry ingredients and avoid adding so much that the sponge becomes dry or loses the flexibility needed for rolling.
Vitamins
B2
0.08mg · 6% DV
Biotin
1.8µg · 6% DV
Vitamin A
35.1µg · 4% DV
B5
0.19mg · 4% DV
Minerals
Selenium
4.05µg · 7% DV
Phosphorus
41mg · 6% DV
Sodium
95mg · 4% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
53mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 1 slice (medium) (45 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.
Swiss roll cake is made from a thin, flexible sponge spread with cream or jam, then rolled into a spiral. The filling varies: some versions are simply jam-filled, while others have whipped cream, chocolate or fruit. Its exact origins are debated, but rolled sponge cakes are now familiar in bakeries and home kitchens around the world.
The sponge is soft and springy, with a sweet, creamy or fruity centre. Serve it sliced with tea or coffee, as a light-looking but indulgent dessert after a meal, or for an afternoon treat. A dusting of icing sugar or fresh berries makes a simple accompaniment.
It is mainly a refined-carbohydrate sweet with little fibre; a 100 g portion provides 52.8 g of carbohydrates. For a less rich slice, choose a jam filling or use a modest amount of cream.
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
1.4g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 32.5:1
Above the ideal 4:1 (32.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.