Quick Answer
On average, a slice of plain sponge cake contains around 180-250 calories. The exact calorie count can vary depending on the size of the slice and the specific ingredients used in the recipe. A small slice may have around 180 calories, while a large slice could contain 250 calories or more.
Calorie Range for Plain Sponge Cake
Plain sponge cake is a simple cake made with eggs, sugar, flour, and sometimes a bit of butter or oil. It has a light and airy texture due to the whipped eggs incorporated into the batter.
The calorie count per slice can range quite a bit based on the size of the slice and recipe variations:
| Slice Size | Calorie Range |
|---|---|
| Small slice (1.5 oz / 45g) | 180-210 calories |
| Medium slice (2 oz / 60g) | 210-240 calories |
| Large slice (2.5 oz / 75g) | 240-280 calories |
| Extra large slice (3 oz / 90g) | 270-320 calories |
As you can see, the smaller the slice, the fewer calories it will contain. A petite 1.5 ounce slice may have around 180-210 calories, while a very large 3 ounce slice could have 270-320 calories.
The exact ingredients and amounts used in the sponge cake recipe will also affect the calorie count. More oil or butter will add more fat and calories per slice. Enriched flour tends to have slightly more calories than plain flour. And the addition of extras like milk, cream, or fruit can increase the calories too.
Nutrition Facts for Plain Sponge Cake
Here is an overview of the basic nutrition facts found in a slice of plain sponge cake:
| Nutrient | Amount (in 1 medium 2oz / 60g slice) |
|---|---|
| Calories | 210 |
| Protein | 3g |
| Carbohydrates | 34g |
| Sugar | 17g |
| Fat | 7g |
| Saturated Fat | 2g |
| Sodium | 115mg |
As you can see, a 2 ounce slice provides 210 calories, mostly from carbohydrates and fat. There is very little protein or other nutrients since sponge cake ingredients are fairly simple.
The bulk of calories come from the refined flour and sugar. A medium slice has about 34g total carbs, with 17g coming from sugar.
There is also a moderate amount of fat, around 7g in a medium slice. This comes mostly from egg yolks and any butter or oil used in the cake batter.
Given the high amount of refined flour and sugar, plain sponge cake is considered more of an occasional treat. It doesn’t offer much in the way of nutrition. The calories come largely from refined carbohydrates and added fats.
Calories from Protein, Carbs, and Fat
Looking at the macronutrient breakdown provides more insight into where those calories are coming from:
* **Protein:** Around 3g protein per medium slice providing 12 calories
* **Carbohydrates:** Around 34g total carbs per medium slice providing 136 calories
* **Fat:** Around 7g fat per medium slice providing 63 calories
So out of the 210 total calories in a medium slice, about 65% (136 calories) comes from carbohydrates. 30% (63 calories) comes from fat, and the remaining 5% (12 calories) comes from a small amount of protein.
As you can see, those refined flour carbs and added fats are the main sources of calories in plain sponge cake.
Comparing Plain Sponge Cake to Other Cakes
How does the calorie count of plain sponge cake compare to other popular cake varieties?
Here is an overview of calories per slice for a few different types of cake:
| Cake Type | Calories (per medium 2oz / 60g slice) |
|---|---|
| Plain sponge cake | 210 |
| Pound cake | 230 |
| Carrot cake | 240 |
| Red velvet cake | 270 |
| Vanilla cake with frosting | 340 |
| Chocolate cake with frosting | 400 |
As you can see, plain sponge cake is one of the lowest calorie cake options, since it has minimal ingredients and no frosting. Pound cake and carrot cake are slightly higher in calories due to more added fat from ingredients like oil, eggs, and nuts.
Cakes with frosting like vanilla, chocolate, and red velvet cake are significantly higher in calories. The thick layer of sugary frosting can add over 100 calories more per slice compared to unfrosted cakes.
So if you’re looking for a lighter cake option, plain cake varieties like sponge, angel food, or genoise are your best bets. Stay away from the heavily frosted varieties if limiting calories is your priority.
Ways to Reduce Calories in Sponge Cake
If you’re looking to lighten up a sponge cake recipe, here are some easy ways to reduce the calories per slice:
– Use egg whites instead of whole eggs. The yolks add fat and calories.
– Substitute applesauce or yogurt for some of the oil or butter. This removes some fat calories.
– Use a lower calorie sugar substitute like erythritol or stevia instead of regular granulated sugar.
– Swap out all-purpose flour for a lower calorie alternative like almond flour or oat flour.
– Reduce portion sizes – cut slices thinner to shave off some calories.
– Skip any glazes, frostings or fillings that add extra sugar and fat. Enjoy the cake plain.
– Opt for lighter toppings like fresh fruit or a dusting of powdered sugar instead of heavy creams or butters.
With some simple ingredient tweaks and smaller portions, it’s possible to enjoy sponge cake as a lighter dessert option even if you’re limiting calories.
Healthier Cake Alternatives
If you’re looking for even lower calorie cake options, here are some healthier cake alternatives:
– **Angel food cake** – Angel food cake is made with egg whites and no added fat. A slice averages around 120 calories.
– **Sponge cake made with aquafaba** – For an egg-free option, you can whip up fluffy sponge cake with aquafaba (the liquid from a can of chickpeas) as an egg white replacement.
– **Flourless chocolate cake** – Flourless cakes made with almond or coconut flour have fewer calories than flour-based cakes, with a rich chocolatey taste.
– **Yogurt cake** – Cakes made with yogurt and minimal added sugars or oil can clock in around 200 calories per slice.
– **Fruit-based cakes** – Rely on fruit for moisture and sweetness. Think fresh strawberry cake or banana bread.
– **Meringue cake layers** – Use crunchy meringue cookies as cake layers to cut down on calories from flour and fat.
With smart substitutions and emphasis on fruit, it’s possible to enjoy moist, flavorful cakes with a fraction of the calories.
Conclusion
Plain sponge cake typically contains around 180-250 calories per slice, with a medium 2 ounce slice providing about 210 calories. This comes mostly from refined carbohydrates and added fats, rather than beneficial protein or nutrients.
To lighten up sponge cake, use simple swaps like egg whites, lower sugar and lower calorie flour. Thinner slices also help decrease the calories. For even healthier options, turn to fruit-based cakes and meringue layers.
Overall, while not the most nutritious choice, sponge cake can be enjoyed occasionally as part of a balanced diet, especially if portion sizes are controlled. A small slice provides a lighter dessert choice compared to heavily frosted or fat-laden cakes.