Mousse Calories: Full Guide to Calories in Mousse (Per Type, Per Serving & Per 100g)

When people search for mousse calories, they are usually looking for one of two things: how many calories are in their favorite mousse dessert, and how to choose a lighter mousse without sacrificing flavor. Mousse is creamy, airy, indulgent and because it contains ingredients like heavy cream, chocolate, and sugar, the calories in mousse can vary significantly.

This guide breaks down everything from chocolate mousse calories to fruit mousse calories, along with low-calorie mousse recipes and practical tips to reduce caloric intake without losing the luxurious texture mousse is known for.

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Mousse Calories: Quick Overview

Understanding mousse calories begins with portion size and ingredients. Classic mousse recipes rely on heavy cream, egg yolks, sugar, and chocolate each contributing a high caloric load. As a result, mousse calories per serving can range broadly depending on recipe richness.

Average mousse calories per 100g

• Chocolate mousse calories per 100g: 200–370 kcal

• Vanilla mousse calories per 100g: 170–260 kcal

• Fruit mousse calories per 100g: 120–190 kcal

• Commercial mousse cups: 300–400 kcal per pot

Why mousse calories vary

• Use of heavy cream vs. yogurt

• Chocolate type (milk vs. dark vs. cocoa powder)

• Sugar quantity

• Add-ins like mascarpone or butter

• Type of thickener (egg yolks, gelatin, aquafaba)

High-fat ingredients make mousse extremely calorie-dense, which is why you’ll often see higher calorie counts than many other dessert calories.

Mousse Calories by Type

Chocolate Mousse Calories

Chocolate mousse is typically the highest in calories because both heavy cream and chocolate contribute significant fat and sugar.

Typical calories in chocolate mousse:

• Per 100g: ~210–370 kcal

• Per half cup serving: ~250–450 kcal

Why chocolate mousse calories are high:

• Chocolate contains fat + sugar

• Egg yolks add extra calories

• Heavy cream is extremely calorie-dense (~340 kcal per cup)

Vanilla Mousse Calories

Vanilla mousse generally contains fewer calories because there is no chocolate, but the cream and sugar still contribute significantly.

Typical calories:

• Per 100g: ~170–260 kcal

• Per serving: ~200–320 kcal

This type is often lighter, especially if made with whipped egg whites instead of full-fat cream.

Fruit Mousse Calories

Fruit mousse calories vary depending on fresh fruit vs. sugar content.

Typical calories:

• Per 100g: ~120–190 kcal

• Per serving: ~150–250 kcal

Fruit mousse is usually the lowest calorie mousse option, especially when made with:

• Pureed fruit

• Gelatin or agar

• Minimal cream

Low-Calorie Mousse & Healthy Mousse Options

If you're looking for low calorie desserts, mousse can still fit your lifestyle when modified.

Popular low-cal variants include:

• Yogurt mousse (lower fat, high protein)

• Aquafaba mousse (vegan; ultra-low calorie)

• Sugar-free mousse (using stevia, monk fruit)

• Keto mousse (low carb but higher in fat)

• High protein mousse (using Greek yogurt or protein powder)

Serving Size & Mousse Calories

Calories change dramatically depending on the amount consumed.

Calories by serving

• 2 tbsp: 50–100 kcal

• ½ cup: 150–350 kcal

• 1 cup: 300–600 kcal

Because mousse is aerated, people often underestimate portions. Using a kitchen scale or a calorie calculator gives more accuracy.

Macronutrients & Mousse Nutrition Facts

Typical mousse nutrition facts per serving (chocolate mousse example):

• Calories: 250–400 kcal

• Fat: 20–30 g

• Carbs: 20–35 g

• Protein: 3–6 g

Why so high?

• Heavy cream = high-fat

• Chocolate = sugar + fat

• Egg yolks = fat + cholesterol

Ingredients That Influence Mousse Calories

1. Heavy Cream

• 1 cup = ~340 kcal
  This is the main reason mousse calories per 100g are high.

2. Chocolate

• Dark chocolate → slightly lower sugar

• Milk chocolate → higher sugar and calories

3. Sugar

• 1 tbsp = ~48 kcal
  Added sugar increases dessert calories dramatically.

4. Egg Yolks

• 1 yolk = ~55 kcal
  Used for richness and stability.

5. Low-Calorie Thickeners

To reduce calories:

• Gelatin/agar → adds structure without calories

• Aquafaba → plant-based, nearly calorie-free

• Greek yogurt → adds protein, lowers fat

Example Calories for Popular Mousse Recipes

Classic Chocolate Mousse Calories

Ingredients: heavy cream, chocolate, sugar, egg yolks

• Total per serving: ~300–450 kcal

Greek Yogurt Fruit Mousse

Ingredients: yogurt, fruit puree, gelatin, honey (optional)

• Per serving: ~120–190 kcal
  

Vegan Aquafaba Chocolate Mousse

Ingredients: aquafaba, dark chocolate, a little sugar

• Per serving: ~90–150 kcal

• vegan mousse calories, low calorie mousse

How to Calculate Mousse Calories

To accurately measure mousse calories:

1. List each ingredient

2. Look up calories per gram

3. Multiply by ingredient weight

4. Add totals

5. Divide by number of servings

This step ensures your homemade mousse fits your calorie tracking, especially if using a calorie calculator.

How to Reduce Mousse Calories

If you're aiming for healthy mousse or low calorie desserts, try these swaps:

• Replace heavy cream with 2% Greek yogurt

• Replace egg yolks with aquafaba

• Use stevia or monk fruit sweetener

• Choose cocoa powder + milk instead of melted chocolate

• Reduce sugar by 30% (no major texture change)

• Add more air (whip longer) → larger volume, fewer calories per spoon

These swaps reduce both fat and total calories, yielding a lighter dessert without sacrificing creaminess.

Mousse Calories for Different Diets

Low-Calorie Diet

Fruit mousse, yogurt mousse, and aquafaba mousse fit easily.

Keto Diet

Keto mousse is sugar-free but still high calorie due to heavy cream and fat.

Vegan Diet

Aquafaba mousse and coconut cream mousse are the top options.

High-Protein Diet

Choose Greek yogurt mousse or add whey protein.

Homemade vs Store-Bought Mousse Calories

Commercial mousse cups often contain stabilizers and added sugar.

Typical ranges:

• Store-bought mousse pot: 300–400 kcal

• Homemade mousse serving: 200–450 kcal

Homemade gives more control over sugar, fat, and portion size, helping better manage mousse calories.

FAQs About Mousse Calories

How many calories are in a serving of chocolate mousse?

Typically 250–450 calories, depending on cream and chocolate amount.

How many calories are in 100g of mousse?

Most mousse calories per 100g fall between 200–370 kcal.

Is mousse high in calories?

Yes, especially classic chocolate mousse due to heavy cream and chocolate.

What’s the lowest-calorie mousse?

Aquafaba fruit mousse can be under 100 kcal per serving.

Is mousse healthier than cake?

Depends on the recipe. Regular mousse is high in fat; low-cal mousses can be lighter than many cakes.

How can I make low-calorie mousse?

Use Greek yogurt, reduce sugar, swap heavy cream for lighter alternatives, or use aquafaba.