Calorie guide · Italian
Tiramisucalories and macros
One serving of Tiramisu has about 380 kcal, with 9 g protein, 33 g carbohydrates and 24 g fat. That is roughly 9% of calories from protein, 34% from carbs and 57% from fat.
Where the calories come from
- Protein9 g9%
- Carbs33 g34%
- Fat24 g57%
Tiramisu is an Italian dessert of coffee-soaked ladyfingers layered with a cream of mascarpone, egg and sugar; one portion holds about 42 g of mascarpone, 30 g of ladyfingers and 12 g of sugar. A portion is roughly 380 kcal with 9 g of protein and 33 g of carbohydrates: the ladyfingers and sugar supply the carbs, while the mascarpone provides most of the 24 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~140 g) | Share of calories |
|---|---|---|---|
| Calories | 271 kcal | 380 kcal | 100% |
| Protein | 6.4 g | 9 g | 9% |
| Carbs | 23.6 g | 33 g | 34% |
| Fat | 17.1 g | 24 g | 57% |
How many calories in 100 g of Tiramisu?
A typical serving of Tiramisu weighs about 140 g, so 100 g has about 271 kcal, 6.4 g protein, 23.6 g carbohydrates and 17.1 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 70 g | 190 | 4.5 g | 16.5 g | 12 g |
| 1 serving | 140 g | 380 | 9 g | 33 g | 24 g |
| 1½ servings | 210 g | 570 | 13.5 g | 49.5 g | 36 g |
| 2 servings | 280 g | 760 | 18 g | 66 g | 48 g |
| 100 g | 100 g | 271 | 6.4 g | 23.6 g | 17.1 g |
| 200 g | 200 g | 543 | 12.9 g | 47.1 g | 34.3 g |
Vitamins and minerals in Tiramisu
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 1 g | 4% |
| Sugars | 22 g | – |
| Saturated fat | 14 g | 70% |
| Sodium | 110 mg | 5% |
| Potassium | 180 mg | 4% |
| Calcium | 70 mg | 5% |
| Iron | 1.7 mg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 220 µg | 24% |
| Vitamin D | 1 µg | 5% |
| Vitamin B12 | 0.5 µg | 21% |
Allergens in Tiramisu
- Eggs
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Tiramisu fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Tiramisu?
For a 70 kg adult, the 380 kcal in one serving is about 89 minutes of comfortable walking or 65 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 89 min |
| Brisk walk (about 5.5 km/h) | 65 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Classic Italian dessert of coffee-soaked ladyfingers layered with whipped mascarpone cream and dusted with cocoa.
- 42g Mascarpone
- 30g Ladyfingers
- 1/2 Egg
- 12g Sugar
- 40ml Espresso
- Cocoa Powder
How to make it
- Use pasteurised eggs, as the cream is not cooked. Separate half an egg and whisk the yolk with 12 g sugar until pale.
- Beat 42 g mascarpone into the yolk mixture until smooth.
- Whisk the egg white to stiff peaks and gently fold it into the mascarpone cream.
- Dip 30 g ladyfingers briefly in 40 ml cooled espresso and lay them in a glass or small dish.
- Spread the cream over the ladyfingers, cover and chill for at least 4 hours.
- Dust with cocoa powder just before serving.
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How to make it lighter
- Replace half of the mascarpone with strained yogurt or light quark; the cream stays rich and the fat drops noticeably.
- Make it in small glasses so one portion stays one portion.
- Cut the sugar in the cream slightly; the cocoa and coffee carry most of the flavour.
Lighter alternatives
More Italian dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Tiramisu?
A typical serving of Tiramisu has about 380 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Tiramisu?
About 271 kcal. That is based on a typical serving of about 140 g with 380 kcal; the real figure changes with the recipe and how much oil is used.
Is Tiramisu high in protein?
It is moderate. One serving has about 9 g of protein (9% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Tiramisu while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Tiramisu?
Roughly 89 minutes of comfortable walking for a 70 kg adult, or about 65 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Tiramisu vegetarian?
Yes. A typical serving of Tiramisu has no meat or fish.
Is Tiramisu gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Tiramisu lighter?
Replace half of the mascarpone with strained yogurt or light quark; the cream stays rich and the fat drops noticeably. Make it in small glasses so one portion stays one portion. Cut the sugar in the cream slightly; the cocoa and coffee carry most of the flavour.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (140 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.