How healthy is tiramisu?
Is tiramisu healthy? Best kept occasional. Tiramisu scores 10/100 on the HowHealthyIs Score: 100 g provides 252 kcal, 195 µg vitamin A and 5.6 g protein. Tiramisu layers coffee-soaked sponge fingers with a sweet mascarpone and egg cream, dusted with cocoa. It is rich in saturated fat and added sugar, with little else of nutritional note. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tiramisu ranks higher than 10% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A9%
- Protein4%
- Magnesium3%
- Iron2%
- Calcium2%
- Vitamin E1%
- Potassium1%
- Fiber1%
- Vitamin C0%
Counts against
- Saturated fat19%
- Added sugars6%
- Sodium2%
Raw NRF9.3: 22 minus 27 = -5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tiramisu?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 252 kcal | 378 kcal | |
| Protein | 5.6 g | 8.5 g | 17% |
| Carbohydrates | 20 g | 30 g | 11% |
| Fiber | 0.5 g | 0.7 g | 2% |
| Sugars | 9.3 g | 14 g | |
| Added sugars | 7.9 g | 12 g | 24% |
| Fat | 17 g | 26 g | 33% |
| Saturated fat | 9.6 g | 14 g | 72% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 195 µg | 292 µg | 32% |
| Vitamin C | 0.2 mg | 0.2 mg | 0% |
| Vitamin D | 0.6 µg | 0.9 µg | 5% |
| Vitamin E | 0.5 mg | 0.8 mg | 5% |
| Vitamin K | 1.1 µg | 1.7 µg | 1% |
| Vitamin B12 | 0.3 µg | 0.5 µg | 21% |
| Folate | 27 µg | 41 µg | 10% |
| Minerals | |||
| Calcium | 50 mg | 75 mg | 6% |
| Iron | 1 mg | 1.5 mg | 9% |
| Potassium | 120 mg | 180 mg | 4% |
| Magnesium | 27 mg | 40 mg | 10% |
| Zinc | 0.6 mg | 0.9 mg | 8% |
| Sodium | 117 mg | 175 mg | 8% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard tiramisu?
We estimate tiramisu from this standard recipe (serves 8, about 1260 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Mascarpone is not in the USDA database, so it is modeled as equal parts cream cheese and heavy cream, which have a similar fat content.
| Ingredient | Amount |
|---|---|
| Ladyfingers (savoiardi) | 200 g |
| Espresso, cooled | 250 g |
| Mascarpone (modeled as cream cheese) | 250 g |
| Mascarpone (modeled as heavy cream) | 250 g |
| 4 eggs | 200 g |
| Sugar | 100 g |
| Cocoa powder, to dust | 10 g |
Why is tiramisu good for you?
- 292 µg vitamin A in 1 square, 32% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 0.5 µg vitamin B12 in 1 square, 21% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 8.5 g protein in 1 square, 17% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A special-occasion dessert
- Sharing a small portion after a light meal
What should you watch out for?
- Classic recipes use raw eggs; pregnant people, young children and older adults should choose versions made with pasteurized eggs.
- High in saturated fat and added sugar.
What can you eat instead of tiramisu?
Foods you can use the same way with a higher HowHealthyIs Score.