Calories in Meringues
Generic food Sweets and Desserts
Meringues contains 324 kcal per 100 g. A typical serving of 1 meringue (22 g) provides about 71 kcal.
Roughly 91% of its calories come from carbohydrates, with 9% from protein and 0.1% from fat (estimated with general energy factors).
That is more energy than the typical item in pudding on FoodFactly, where the median is 130 kcal per 100 g across 23 foods.
100 g provides 23% of the Daily Value for selenium and 20% of the Daily Value for Riboflavin (B2).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 324 kcal | |
| Total fat C | 0.04 g | 0.1% |
| Saturated fat C | 0 g | 0% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 113 mg | 5% |
| Total carbohydrates C | 75.3 g | 27% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 73.1 g | |
| Protein C | 7.2 g | 14% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.002 mg | 0.2% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 0.066 mg | 0.4% |
| Vitamin B6 C | 0.003 mg | 0.2% |
| Folate (B9) C | 2 µg | 0.5% |
| Vitamin B12 C | 0.05 µg | 2% |
| Choline C | 0.6 mg | 0.1% |
| Calcium C | 5 mg | 0.4% |
| Iron C | 0.1 mg | 0.6% |
| Magnesium C | 7 mg | 2% |
| Phosphorus C | 10 mg | 0.8% |
| Potassium C | 111 mg | 2% |
| Zinc C | 0.03 mg | 0.3% |
| Copper C | 0.021 mg | 2% |
| Selenium C | 12.4 µg | 23% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9%
- Carbohydrates 91%
- Fat 0.1%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.2 gin the top quarter of pudding (median 3.5 g)
- Fiber0 gin the lowest quarter of pudding (median 0.3 g)
- Sugars73.1 gin the top quarter of pudding (median 15.8 g)
- Fat0.04 gin the lowest quarter of pudding (median 3.8 g)
- Saturated fat0 gin the lowest quarter of pudding (median 1.2 g)
- Sodium113 mgbelow the median for pudding (median 152 mg)
- Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
- Water17 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 17 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 2 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Syrups, malt | 318 | 6.2 g | 71.3 g | 0 g |
| Sweet potato paste | 305 | 0.49 g | 75.1 g | 0.34 g |
| Molasses | 290 | 0 g | 74.7 g | 0.1 g |
| Syrups, table blends, pancake, with butter | 291 | 0 g | 72.4 g | 0.09 g |
| Syrups, sorghum | 290 | 0 g | 74.9 g | 0 g |
| Guava paste | 292 | 0.1 g | 72.6 g | 0.27 g |
| Syrup, Cane | 269 | 0 g | 73.1 g | 0 g |
| Syrups, corn, high-fructose | 281 | 0 g | 76 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in meringues?
100 g of meringues has 324 kcal. 1 meringue (22 g): about 71 kcal.
How much protein is in meringues?
Meringues contains 7.2 g of protein per 100 g (14% of the 50 g Daily Value), or 1.6 g in 1 meringue (22 g). About 9% of its calories come from protein. Compared with other pudding, that is among the highest quarter (median 3.5 g).
How many carbs are in meringues?
Meringues has 75.3 g of total carbohydrates per 100 g, including 0 g of fiber and 73.1 g of sugars.
How much fat is in meringues?
Meringues contains 0.04 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does meringues contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (23% DV) and Riboflavin (B2) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in meringues?
100 g contains 113 mg of sodium, 5% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707297. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.