Pavlova Calories and Kilojoules: per Slice, per 100 g and Sugar
218 kcal (912 kJ) per 100 g · P/F/C 2.4/8.4/35 g
Serving (120 g) — 262 kcal (1,095 kJ) · Nutri-Score D
Per 100 g: sugar: high saturated fat: high salt: low fiber: low
Is pavlova healthy?
Only in small amounts, and not every day. Pavlova gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
Against
- Sugar: 40 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: 6.4 g per serving — 32% of the 20 g daily reference intake.
A typical serving is 120 g: 262 kcal, 2.9 g protein, 10 g fat and 42 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.
Pavlova is a meringue dessert with a crisp shell and soft centre, topped with whipped cream and fresh fruit — a summer and Christmas classic in Australia and New Zealand.
How many calories in pavlova: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 120 g |
|---|---|---|
| Calories | 218 kcal | 262 kcal |
| Energy (kilojoules) | 912 kJ | 1,095 kJ |
| Protein | 2.4 g | 2.9 g |
| Fat | 8.4 g | 10 g |
| incl. saturated | 5.3 g | 6.4 g |
| Total carbohydrates | 35 g | 42 g |
| incl. sugars | 33 g | 40 g |
| incl. fiber | 1.4 g | 1.7 g |
| Salt | 0.1 g | 0.1 g |
Where the numbers come from
Values per 100 g as eaten, from the AUSNUT 2023 (Food Standards Australia New Zealand), F006526; 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.
protein 4%fat 34%carbs 62%
Pavlova calories by weight, 50–300 g
150 g of pavlova has 327 calories and 200 g has 436. 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 | 109 | 1.2 / 4.2 / 18 | 0.7 |
| 100 g | 218 | 2.4 / 8.4 / 35 | 1.4 |
| 120 g — typical serving | 262 | 2.9 / 10 / 42 | 1.7 |
| 150 g | 327 | 3.6 / 13 / 53 | 2.1 |
| 200 g | 436 | 4.8 / 17 / 71 | 2.8 |
| 250 g | 545 | 6 / 21 / 89 | 3.5 |
| 300 g | 654 | 7.2 / 25 / 106 | 4.2 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 120 g serving is 262 kcal — roughly 85 min of easy walking or 33 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.
Swaps for pavlova
Pavlova has a lot of sugar (33 g per 100 g), a lot of saturated fat (5.3 g per 100 g) and almost no fiber (1.4 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.
Pavlova vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Frozen Yogurt | 127 | 3 / 3.5 / 21 |
| Sorbet | 127 | 0.5 / 0.5 / 31 |
| Pavlova | 218 | 2.4 / 8.4 / 35 |
| 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 |
FAQ
How many calories are in 100 g of pavlova?
100 g of pavlova has 218 calories (912 kJ), with 2.4 g protein, 8.4 g fat and 35 g carbohydrates (1.4 g fiber).
How many calories are in a serving of pavlova?
A 120 g serving has 262 calories (1,095 kJ): 2.9 g protein, 10 g fat and 42 g carbs.
What are the macros of pavlova?
Per 100 g: 2.4 g protein, 35 g carbs and 8.4 g fat. By calories that's about 4% protein, 62% carbs and 34% fat.
How long do you have to walk to burn a serving of pavlova?
About 85 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person — that's the 262 calories in a 120 g serving.
How much fiber is in pavlova?
100 g of pavlova has 1.4 g of fiber; a 120 g serving has 1.7 g — 7% of the 25 g a day the WHO recommends.
How many calories are in a slice of pavlova?
A 120 g slice topped with whipped cream and fruit has 262 calories (1,095 kJ) and 40 g of sugar. A smaller 80 g slice has 174 calories (730 kJ).
Is pavlova low in calories?
Lighter than many cakes: 218 calories per 100 g, against 321 for cheesecake. But most of its carbohydrate is sugar (33 g per 100 g); the plain meringue alone is 390 calories per 100 g, almost all sugar.
More Australian and New Zealand favourites
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Reading a label in kilojoules? Convert kJ to calories and back.