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Trifle Calories
Layered dessert with custard, cake, cream, and fruit
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Trifle (90 g) has 167 calories. That works out to 186 calories per 100 g. It contains 25 g of carbs, 2.8 g of protein, 6.4 g of fat and 0.7 g of fiber. Its 70.2 mg of Phosphorus covers 10% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Trifle Nutrition Facts
Selected: 1 piece (small) · 90 g
167
KCAL / 90G
Carbs
25g
· 9% DV
Protein
2.8g
· 6% DV
Fat
6.4g
· 8% 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 59% · Protein 7% · Fat 34%
Trifle nutrition facts table · 1 piece (small) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.11 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 0.7 g | 3% |
| Protein | 2.8 g | 6% |
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 Small Trifle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 90 g | 167 kcal |
| 2 tablespoon (mini) | 30 g | 56 kcal |
| 4 tablespoon (small) | 60 g | 112 kcal |
| 1 serving (mini) | 75 g | 140 kcal |
| 100 g | 100 g | 186 kcal |
| 1 cup (small) | 120 g | 223 kcal |
| 1 piece (medium) | 140 g | 260 kcal |
| 1 cup (medium) | 180 g | 335 kcal |
| 1 piece (large) | 220 g | 409 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Trifle
What is trifle?
Trifle is a layered dessert made with pieces of cake, custard, fruit and whipped cream. It is traditionally assembled in a deep, clear bowl, so the contrasting layers can be seen when it is served.
How do you make trifle?
You make trifle by layering cake, custard, fruit and whipped cream in a serving bowl. Break the cake into pieces, moisten it if desired, add custard and fruit, then finish with cream and chill before serving.
What are the traditional ingredients in trifle?
Traditional trifle uses sponge cake, custard, fruit and whipped cream. In some British recipes, the cake is soaked with sherry and a layer of jelly is added; modern versions often vary the fruit and cake.
Where does trifle come from?
Trifle comes from England, where it developed as a layered dessert of cake, cream and other sweet components. The exact ingredients have changed across recipes, but the clear bowl and distinct layers remain characteristic.
Does trifle contain alcohol?
Trifle can contain alcohol, but it does not have to. Some traditional recipes use sherry to soak the sponge cake; for an alcohol-free version, use fruit juice or syrup instead.
Can you make trifle the day before?
Yes, you can make trifle the day before serving. The cake softens as it absorbs moisture from the custard and fruit, so add the whipped-cream topping closer to serving if you want it to look freshly finished.
How long does trifle last in the fridge?
Trifle usually keeps for about 2–3 days in the refrigerator when covered. Because it contains cream, custard and often fresh fruit, return it to the fridge promptly rather than leaving it out for an extended time.
Can you freeze trifle?
Freezing trifle is not recommended. Custard and whipped cream can separate after thawing, while the fruit may release water and the cake can become soggy; refrigerated trifle is best enjoyed fresh.
What fruit works best in trifle?
Berries, peaches and bananas all work well in trifle. Drain very juicy fruit before layering it, since excess liquid can make the sponge soggy and loosen the custard layers.
What is the difference between trifle and parfait?
Trifle is a British layered dessert that typically includes cake, custard, fruit and cream, while parfait usually layers cream or yogurt with fruit and crunchy ingredients. Trifle is commonly served from a large bowl rather than assembled as individual portions.
Trifle Vitamins & Minerals
Vitamins
B12
0.2µg · 8% DV
B2
0.1mg · 8% DV
Biotin
1.89µg · 6% DV
Vitamin A
52.2µg · 6% DV
Minerals
Phosphorus
70mg · 10% DV
Selenium
3.78µg · 7% DV
Calcium
65mg · 7% DV
Iodine
6.3µg · 4% DV
Sodium
83mg · 4% DV
Potassium ⭐
106mg · 3% DV
Trifle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Trifle
To burn the 167 calories in 1 piece (small) (90 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 Trifle?
Trifle is a British layered dessert, traditionally assembled from cake, custard, fruit and whipped cream in a glass bowl. The visible layers are part of its appeal, and recipes vary in the fruit used and the balance between cake and cream. It is usually served chilled and spooned into portions rather than sliced.
In Britain, trifle is a familiar celebratory and holiday dessert; elsewhere, it makes an easy centrepiece for a shared meal or afternoon tea. Its cake and custard make it chiefly a source of carbohydrates, while the fruit adds freshness. For a less rich version, use a lighter hand with the cream and let ripe fruit take up more of each layer.
How Nutritious Is Trifle?
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 Trifle 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 Trifle Contain Allergens?
Contains these allergens:
Which Diets Is Trifle 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
Trifle Fat Profile
SATURATED
3.69g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.