Tiramisu
Limited nutritional benefit
Italian coffee dessert.
Tiramisu is an Italian layered dessert of savoiardi ladyfingers dipped in espresso, alternated with a cream of mascarpone, egg yolks and sugar, and dusted with cocoa; some versions add marsala or rum. It is high in saturated fat from the mascarpone and high in sugar, with little protein. A 120 g portion has about 400 kcal, so a small square is enough to share.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6g | 10.7% |
| Fat | 22g | 31.4% |
| Carbs | 27g | 9.0% |
| Simple Sugars | 9.45g | Estimate |
| Complex Carbs | 17.55g | Estimate |
| Water | 42g | 1.7% |
| Calories | 330 | 14.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 12.32 | g | 61.6% |
| Monounsaturated | 6.11 | g | 24.4% |
| Polyunsaturated | 1.61 | g | 12.4% |
| Omega-3 | 0.483 | g | Estimate |
| EPA | 5 | mg | 0.6% |
| DHA | 24 | mg | 2.7% |
| Omega-6 | 1.127 | g | Estimate |
| Trans | 0.62 | g | 31.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.14 | mg |
| Vitamin E | 0.77 | mg |
| Selenium | 17.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 215 | mcg | 23.9% |
| vitamin B1 | 0.036 | mg | 3.0% |
| vitamin B2 | 0.27 | mg | 20.8% |
| vitamin B3 | 0.233 | mg | 1.5% |
| vitamin B6 | 0.079 | mg | 4.6% |
| vitamin B9 | 20.1 | mcg | 5.0% |
| vitamin B12 | 0.385 | mcg | 16.0% |
| vitamin C | 0.135 | mg | 0.1% |
| vitamin D | 1.05 (42 IU) | mcg | 7.0% |
| vitamin E | 0.772 | mg | 5.1% |
| vitamin K | 1.37 | mcg | 1.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 60.6 | mg | 6.1% |
| iron | 0.964 | mg | 5.4% |
| magnesium | 15.9 | mg | 4.0% |
| phosphorus | 129 | mg | 18.4% |
| potassium | 138 | mg | 5.3% |
| sodium | 129 | mg | 5.6% |
| zinc | 0.786 | mg | 7.1% |
| copper | 0.088 | mg | 9.8% |
| manganese | 0.133 | mg | 5.8% |
| selenium | 17.8 | mcg | 32.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 148 | mg | 21.1% | 139% |
| Isoleucine | 300 | mg | 21.4% | 150% |
| Leucine | 518 | mg | 19.0% | 127% |
| Lysine | 394 | mg | 18.8% | 123% |
| Methionine | 270 | mg | 25.7% | 176% |
| Phenylalanine | 552 | mg | 31.5% | 202% |
| Threonine | 243 | mg | 23.1% | 146% |
| Tryptophan | 82 | mg | 29.3% | 186% |
| Valine | 375 | mg | 20.6% | 141% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Mascarpone 500 g
- Ladyfingers 300 g
- Strong brewed coffee, cooled 300 ml
- Eggs, separated 4
- Sugar 100 g
- Marsala or coffee liqueur 2 tbsp
- Cocoa powder 2 tbsp
Instructions
- 1
Whisk the egg yolks with the sugar until pale and thick, then beat in the mascarpone until smooth.
- 2
In a separate clean bowl, whip the egg whites to stiff peaks.
- 3
Gently fold the egg whites into the mascarpone mixture to keep it light.
- 4
Combine the cooled coffee with the Marsala in a shallow dish.
- 5
Quickly dip each ladyfinger into the coffee and arrange a layer in the base of a dish.
- 6
Spread half the mascarpone cream over the ladyfingers, then repeat with a second layer.
- 7
Dust the top with cocoa powder and refrigerate for at least 4 hours before serving.