Lamington Calories & Kilojoules: Square, Finger and 100 g

Q: Are lamingtons healthy?

Not really. Lamingtons get grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.

Are lamingtons healthy?

Not really. Lamingtons get grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.

Against

Sugar: 39 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
Saturated fat: 8.6 g per serving — 43% of the 20 g daily reference intake.

A typical serving (square, 125 g) has 369 kcal, 5.9 g protein, 12 g fat and 63 g carbs. Other weights in the table.

How we judge this, and the sources

The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.

A lamington is a square of sponge cake dipped in chocolate icing and rolled in desiccated coconut, sometimes filled with jam or cream. Bakery squares vary a lot in size.

How many calories in lamingtons: per 100 g and per serving

Nutrient	Per 100 g	Serving: square, 125 g
Calories	295 kcal	369 kcal
Energy (kilojoules)	1,234 kJ	1,543 kJ
Protein	4.7 g	5.9 g
Fat	9.4 g	12 g
incl. saturated	6.9 g	8.6 g
Total carbohydrates	50 g	63 g
incl. sugars	32 g	39 g
incl. fiber	2.4 g	3 g
Salt	0.6 g	0.7 g

Where the numbers come from

Values per 100 g as eaten, from the Australian Food Composition Database (Food Standards Australia New Zealand), Release 3, F002159; the table gives energy in kilojoules, converted to calories at 1 kcal = 4.184 kJ. Rounded — a specific bakery, brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.

Where the calories come from

protein 6%fat 29%carbs 65%

Lamingtons calories by weight, 50–300 g

150 g of lamingtons has 443 calories and 200 g has 590. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.

Weight	Kcal	P / F / C, g	Fiber, g
50 g	148	2.4 / 4.7 / 25	1.2
100 g	295	4.7 / 9.4 / 50	2.4
125 g — typical serving	369	5.9 / 12 / 63	3
150 g	443	7.1 / 14 / 76	3.6
200 g	590	9.4 / 19 / 101	4.8
250 g	738	12 / 24 / 126	6
300 g	885	14 / 28 / 151	7.2

Calories in lamingtons by serving

Measure	Kcal	P / F / C, g
square, 125 g	369	5.9 / 12 / 63
finger, 40 g	118	1.9 / 3.8 / 20

How we count

Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.

Try it with your numbers

Portion → calories and macros

Pick a food and a portion.

Food

Portiong

369kcal

5.9protein, g

11.8fat, g

63carbs, g

Lamington: benefits and swaps →

Lamingtons: what else is in it

They have 3 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.

How much movement is one serving?

A serving (square, 125 g) is 369 kcal — roughly 2 h 00 min of easy walking or 46 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Lamingtons: swaps and alternatives

Lamingtons have a lot of sugar (32 g per 100 g), a lot of saturated fat (6.9 g per 100 g), a fair amount of salt (0.6 g per 100 g) and almost no fiber (2.4 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.

Similar foods with a better grade than lamingtons

Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 125 g, a typical serving of lamingtons.

Food	Grade	Kcal	Protein, g	Fiber, g	Sugar, g
Lamingtons	E	369	5.9	3	39
Pavlova	D	273	3	1.8	42

Lamingtons vs similar foods: calories compared

Per 100 g	Kcal	P / F / C, g
Ice Cream	227	3.7 / 15 / 22
Maple Syrup	260	0 / 0.1 / 67
Lamingtons	295	4.7 / 9.4 / 50
Honey	304	0.3 / 0 / 82
Cheesecake	321	5.5 / 22 / 27
Sugar	399	0 / 0 / 100
Donut	430	6 / 24 / 48

FAQ

How many calories are in 100 g of lamingtons?

100 g of lamingtons has 295 calories (1,234 kJ), with 4.7 g protein, 9.4 g fat and 50 g carbohydrates (2.4 g fiber).

How many calories are in a serving of lamingtons?

A serving (square, 125 g) has 369 calories (1,543 kJ): 5.9 g protein, 12 g fat and 63 g carbs.

What are the macros of lamingtons?

Per 100 g: 4.7 g protein, 50 g carbs and 9.4 g fat. By calories that's about 6% protein, 65% carbs and 29% fat.

How long do you have to walk to burn a serving of lamingtons?

About 2 h 00 min of easy walking or 46 min of cycling for a 70 kg (154 lb) person — that's the 369 calories in a serving (square, 125 g).

How much fiber is in lamingtons?

100 g of lamingtons has 2.4 g of fiber; a serving (square, 125 g) has 3 g — 12% of the 25 g a day the WHO recommends.

Lamington square or finger: how many calories?

A 125 g bakery square has 369 calories (1,543 kJ) and 39 g of sugar; a 40 g lamington finger has 118 calories (494 kJ). Cream- or jam-filled ones are higher.

Lamington, Anzac biscuit or pavlova: which is lightest?

Per typical piece: a lamington finger (40 g) 118 calories, an Anzac biscuit (27 g) 125, a slice of pavlova with cream and fruit (120 g) 262, and a full lamington square (125 g) 369. Size matters more than the type.

Lamington Calories and Kilojoules: per Square, Finger and 100 g