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Eton Mess Calories, Macros & Key Nutrients

Eton Mess contains 230 kcal per 100g, with 2.5g of protein, 30.0g of carbohydrates, and 11.5g of fat. It is suitable for vegetarians.

  • Contains: Dairy, Eggs
  • Dietary: Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.15mg, Calcium 25.0mg, Vitamin C 10.0mg
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Nutritional Overview

Eton Mess is a snack or confectionery item typically eaten between meals. Per 100g serving, it provides 230 kcal of energy, 2.5g of protein, 30.0g of carbohydrates, and 11.5g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in sugar with 28.0g per 100g (the threshold is 22.5g). The NHS recommends that free sugars make up no more than 5% of total daily energy intake. Portion awareness is advisable when including it regularly.

It contains 10.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

Each 100g serving contains 0.10g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Eton Mess is suitable for vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Rather than guess, the real number for Eton Mess is 230 kcal per 100g. Our nutrition label calculator keeps that logged accurately alongside everything else.

Frequently Asked Questions

How many calories are in Eton Mess?

Eton Mess contains 230 kcal per 100g, which is approximately 12% of the recommended daily intake of 2,000 kcal for an average adult.

Is Eton Mess a good source of protein?

Eton Mess contains 2.5g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Eton Mess high in sugar?

Eton Mess contains 28.0g of sugar per 100g, which the FSA classifies as high (above 22.5g per 100g). If you are managing sugar intake, consider moderating portion sizes.

Is Eton Mess low in salt?

Yes, Eton Mess contains only 0.10g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Eton Mess suitable for vegetarians?

Yes, Eton Mess is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Does Eton Mess contain any allergens?

Yes, Eton Mess contains the following allergens: dairy, eggs. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Eton Mess rich in vitamin C?

Yes, Eton Mess contains 10.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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