Tiramisu is one of the most beloved Italian desserts—but it’s also known for being rich and indulgent. Understanding tiramisu calories helps dessert lovers make informed choices about portion size and ingredients. From classic recipes layered with mascarpone and ladyfingers to lighter modern versions, the calorie count varies widely depending on preparation.
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Typical Calorie Counts for Tiramisu
Standard Serving Size & Calories
The calorie count of tiramisu depends mainly on serving size and recipe richness. On average:
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A standard 90–100 g slice of traditional tiramisu typically contains around 300–400 calories.
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Per 100 g, tiramisu generally provides about 235–350 calories, depending on the proportion of mascarpone, sugar, and cream.
This variation comes from how much cream and sugar the recipe includes, as well as whether alcohol, extra cocoa, or whipped cream is added.
Higher Calorie Examples (Large Portion, Richer Ingredients)
Richer, restaurant-style or bakery tiramisu can reach 450–600 calories per slice if portions are large or made with heavy cream, extra mascarpone, or added chocolate. A larger serving (120–150 g) can therefore contribute a significant portion of daily calorie intake, especially if served with sweet toppings or additional cream layers.
Calorie Breakdown by Ingredient or Component
Cream / Mascarpone Cheese Contribution
Mascarpone cheese is the main source of calories in tiramisu. It’s a rich, high-fat Italian cream cheese that can account for 40–50% of total calories in a slice. One serving of mascarpone contributes around 120–150 calories per 2 tablespoons, largely from fat.
Ladyfingers / Sponge Biscuits and Sugar Soak (Coffee + Optionally Alcohol)
The ladyfingers (savoiardi biscuits) provide most of the carbohydrates and sugars. Each layer absorbs sweetened coffee, sometimes mixed with sugar syrup or liqueur, contributing about 80–120 calories per serving from the biscuits alone. If alcohol like Marsala or rum is used, it adds small additional calories—about 20–30 calories depending on amount.
Cocoa, Chocolate, Sugar Layer
Cocoa powder or grated chocolate adds flavor and a small but notable calorie increase. The dusting on top and added sugar in the cream layer typically contribute 20–50 calories per serving.
Coffee / Liquor Soak Effect
Coffee itself adds almost no calories, but the sweeteners and alcohol used in the soak increase the total slightly. When alcohol such as Kahlúa, brandy, or Marsala wine is added, it can contribute 10–30 calories, depending on the amount used in soaking.
Variation by Recipe Type or Serving Size
Mini-Servings, Layered Cups vs Full Slices
Mini tiramisu cups (about 60 g per portion) tend to contain 180–250 calories each. These smaller servings provide better portion control and make the dessert easier to fit into calorie-conscious diets. Full slices from restaurant-sized servings (around 120–150 g) easily exceed 450 calories.
Lightened or “Healthier” Versions with Lower Fat / Sugar
Healthier tiramisu recipes often substitute lighter ingredients:
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Low-fat mascarpone or Greek yogurt instead of full-fat cheese
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Reduced sugar or natural sweeteners
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Fewer cream layers
These adjustments can lower total calories to around 180–250 calories per 100 g, while still maintaining similar flavor and texture.
Richer Versions with Whipped Cream, Extra Chocolate or Alcohol
Premium or indulgent recipes using whipped cream blended with mascarpone, multiple chocolate layers, or sweetened liqueurs significantly raise the calorie content. These versions can range from 400–600 calories per 100 g, especially if topped with chocolate shavings, cocoa dusting, and sugar syrup.
What Contributes to the Calories in Tiramisu
Fat Content (Mascarpone, Cream) and Its Calorie Density
Fat is the largest calorie source in tiramisu. Mascarpone cheese and heavy cream used in the filling are both high in fat, especially saturated fat.
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Mascarpone contains roughly 430–450 calories per 100 g, mostly from fat.
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Whipping cream adds another 330–350 calories per 100 g.
Together, these rich dairy ingredients can account for half or more of the total calories in each slice.
Sugar / Carbohydrate Content (Ladyfingers, Sugar, Chocolate)
Tiramisu is also carbohydrate-dense. Ladyfingers are sponge biscuits made from flour and sugar, and they soak up sweetened coffee. Combined with added sugar and cocoa, they contribute about 25–35 g of carbohydrates per serving, translating to roughly 100–140 calories just from sugars and starches.
Portion Size / Layering Thickness
Larger or thicker slices increase calories quickly. A small 80 g serving might stay under 300 calories, but a tall or multi-layered piece weighing 130–150 g can exceed 500–600 calories. The more layers of cream and soaked biscuits, the higher the fat and sugar content.
Additional Ingredients: Whipped Cream, Egg Yolks, Alcohol (Liquor)
Traditional recipes use egg yolks, which add richness and natural fat, contributing around 55–60 calories per yolk. Some versions also include whipped cream for volume, increasing calorie density.
When liqueurs like Marsala wine, coffee liqueur, or rum are added, they slightly raise total calories—about 20–40 calories per serving depending on the quantity.
Serving Format: Cake Style vs Glass / Individual Cup
The presentation also affects calorie count:
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Cake-style tiramisu tends to have thicker layers and more cream, leading to higher calorie content.
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Glass or individual cups often contain smaller, controlled portions, with fewer biscuits or lighter fillings—typically 200–250 calories each for smaller cups.
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Nutritional Composition of Tiramisu
Macronutrient Breakdown: Fat vs Carbs vs Protein in a Typical Serving
In an average 100 g serving of classic tiramisu:
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Fat: 20–25 g (≈180–225 calories)
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Carbohydrates: 25–35 g (≈100–140 calories)
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Protein: 4–6 g (≈20–25 calories)
Total: roughly 300–400 calories per 100 g, depending on ingredients and portion.
Fat remains the dominant source of energy, followed by carbohydrates from the biscuits and sugar.
Key Micronutrients / Other Contents (Cholesterol, Saturated Fat, Sugar)
Because of mascarpone and egg yolks, tiramisu is high in cholesterol and saturated fat. A 100 g slice typically contains:
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Cholesterol: 130–180 mg
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Saturated fat: 12–15 g
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Sugar: 20–25 g
While it provides some calcium and trace minerals, the dessert is considered indulgent rather than nutrient-dense.
Role of Alcohol / Coffee Soak and Its Negligible vs Contributory Calorie Role
Coffee itself adds almost no calories. The calorie difference comes from sweeteners and liqueur in the soak. Alcohol contributes minimal energy per serving (roughly 20–30 calories), so it’s not a major source compared to mascarpone or sugar.
How to Estimate or Track Tiramisu Calories
How to Measure Portion Size Accurately (Weight, Slice Size)
The most accurate way to estimate calories is by weighing your serving.
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Use a kitchen scale to measure in grams, then refer to calorie data per 100 g.
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Visual cues can help: a small dessert square (7–8 cm wide, 3 cm thick) typically weighs around 90–100 g.
Using Per 100 g or Per Serving Data to Scale Up or Down
Most nutrition references list tiramisu at around 300–350 calories per 100 g.
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For a 150 g slice → multiply by 1.5 (≈450–525 calories).
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For a 60 g mini-cup → multiply by 0.6 (≈180–210 calories).
This helps calculate calorie intake regardless of serving size.
Consider Recipe Variations and Homemade vs Store-Bought Differences
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Homemade tiramisu calories vary depending on how much mascarpone, sugar, and cream are used.
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Store-bought versions tend to have consistent serving sizes but may include stabilizers, which don’t drastically affect calories but can alter fat-to-carb ratios slightly.
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Lighter recipes with yogurt or ricotta can reduce calories by 20–30%.
Tips for Logging into Calorie Trackers and Accounting for Extras (Toppings, Sides)
When using calorie-tracking apps:
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Search for “tiramisu (homemade)” or “tiramisu (restaurant)” entries that list calories per 100 g.
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Adjust based on weight and ingredients used.
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Include extras like chocolate drizzle, cocoa dusting, or whipped cream — these can add 30–60 calories per serving.
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Note that even “mini” servings still deliver concentrated calories due to high-fat ingredients.
Lightening Up Tiramisu: Lower-Calorie Versions
Ingredient Swaps: Lower-Fat Mascarpone / Cream, Less Sugar, Alternative Sweeteners
You can significantly reduce tiramisu calories by adjusting a few key ingredients. Replacing full-fat mascarpone with light mascarpone, part-skim ricotta, or even Greek yogurt can lower fat content without losing the creamy texture.
Use less sugar in the cream mixture or choose natural sweeteners like stevia or erythritol for a lower-calorie option. Even small reductions in sugar and cream can cut 50–100 calories per serving while maintaining flavor balance.
Portion Control: Smaller Servings, Individual Cups
Reducing portion size is one of the easiest ways to manage calories. Instead of large slices, prepare individual tiramisu cups using smaller layers of cream and biscuits. A 60–80 g serving offers the same taste with fewer calories—usually 180–250 calories per cup compared to 400+ for a full slice.
Recipe Variations: Reduced Alcohol, Less Chocolate, Lighter Cream Mixtures
Traditional tiramisu often includes liqueur and chocolate shavings, which add extra calories. Limiting alcohol to a light coffee soak and using unsweetened cocoa instead of chocolate chunks helps lower sugar and fat. Whipping the cream mixture with more egg whites or yogurt lightens the texture and reduces calorie density.
Mindful Serving: Topping Size, Layering Thickness
Presentation affects calorie intake more than many realize. A thinner layer of cream and a light dusting of cocoa still deliver the signature tiramisu flavor without excess richness. Using smaller plates or glass cups encourages mindful eating, allowing you to enjoy each bite while keeping overall calories in check.
FAQs About Calories in Tiramisu
Can tiramisu be made low-calorie?
Yes. You can make low-calorie tiramisu by using light mascarpone, Greek yogurt, less sugar, and smaller portions without losing its signature flavor.
How many calories are in a slice of tiramisu?
A standard 90–100 g slice of tiramisu contains about 300–400 calories, depending on ingredients and portion size.
How many calories in tiramisu per 100 g?
On average, tiramisu has around 300–350 calories per 100 g. Richer versions with extra cream or chocolate may exceed 400 calories.
Is tiramisu higher calorie than other desserts?
Yes. Tiramisu is generally higher in calories than fruit desserts or sponge cakes because of its mascarpone, sugar, and cream content.
Conclusion
Tiramisu’s creamy layers and sweet flavors make it irresistible, but they also pack a high calorie count. By understanding how ingredients and serving sizes influence calories, you can enjoy this dessert mindfully or even create a lighter version. With a few smart swaps, tiramisu can fit into your diet without giving up its classic Italian charm.
