How many calories in a 100g plain cake and what influences it?

November 29, 2025 •

3 min read

On average, a 100g serving of plain sponge cake contains approximately 297 calories. However, this number can vary significantly depending on the specific recipe, ingredients used, and preparation method, which is why it's important to understand the different factors at play when calculating calories in a 100g plain cake.

Quick Summary

This article provides a comprehensive overview of the caloric content of a 100g plain cake, detailing the factors that influence its nutritional values. It explores different types of plain cakes, compares their calorie counts, and offers insights into making informed dietary choices. Practical tips for reducing calories while baking are also included.

Key Points

Average Calories: A standard 100g plain sponge cake contains approximately 297-310 calories.
Ingredient Impact: The type and amount of sugar and fat, primarily from butter or oil, heavily influence the final calorie count.
Fat is Calorie-Dense: Fats contribute the most calories per gram compared to carbohydrates and protein, making butter-heavy cakes more caloric.
Recipe Variations Matter: Lighter cakes like Angel Food cake have significantly fewer calories, while dense Pound cake has much more.
Calorie Reduction Tips: To reduce calories, consider using less sugar and substituting fats with lower-calorie options like applesauce or yogurt.

Understanding the Caloric Content of Plain Cake

When you ask "how many calories in a 100g plain cake?", the answer is rarely a single, definitive number. The caloric value is a function of the ingredients and how they are combined. A standard, homemade plain or sponge cake is typically made from flour, sugar, eggs, and butter. The precise proportions of these energy-dense ingredients will heavily dictate the final calorie count. Store-bought cakes often have their nutritional information listed, but homemade recipes offer greater variability.

The Breakdown of Macronutrients

Calories are a measure of energy derived from macronutrients: carbohydrates, fats, and proteins. In a typical plain cake:

Carbohydrates: Primarily from sugar and flour, these make up a significant portion of the calories. A sponge cake, for instance, has high carb content.
Fats: Sourced from butter or oil, fats are the most calorie-dense macronutrient, contributing significantly to the overall total. The type and amount of fat used is a major determinant of the cake's calorie density.
Proteins: Derived from eggs and flour, protein content is generally lower in plain cakes compared to fats and carbs.

Common Types of Plain Cakes and Their Calories

Not all plain cakes are created equal. Here is a look at some common variations and their typical caloric estimates per 100g, though these are averages and can change based on the recipe.

Classic Sponge Cake: Around 297-310 calories. This simple, light cake relies on whipped eggs for its texture and contains moderate fat from butter or oil.
Pound Cake: Often denser, a traditional pound cake (made with equal parts flour, sugar, butter, and eggs) can be considerably higher in calories, sometimes reaching 400 kcal per 100g or more due to the high butter content.
Yellow or Butter Cake: A common type of plain cake that can range from 350 to 400+ calories per 100g, depending on the richness of the recipe.
Angel Food Cake: Known for being fat-free, this very light cake uses only egg whites. It is significantly lower in calories, with a 100g portion often falling below 250 calories.

Comparison Table: Calories in 100g Plain Cake Variations


Type of Plain Cake	Approximate Calories per 100g	Key Ingredient Differences
Sponge Cake	297-310 kcal	Moderate fat from butter/oil, relies on whipped eggs.
Pound Cake	400+ kcal	High fat content from equal parts butter.
Yellow Butter Cake	350-400+ kcal	High butter content for a rich flavor and texture.
Angel Food Cake	Under 250 kcal	No fat; made with only egg whites.
Box Mix Yellow Cake	423 kcal	Can contain higher sugar and preservatives.

How to Reduce Calories in a Plain Cake

For those watching their calorie intake, making a few simple substitutions can make a big difference without sacrificing flavor entirely. Here are some strategies:

Reduce Sugar: Use sugar substitutes or simply cut the amount of sugar in your recipe by 10-25%. Most recipes can tolerate this reduction without negatively impacting the texture.
Substitute Fats: Replace a portion of the butter or oil with healthier, lower-calorie options like applesauce or plain yogurt. This adds moisture while significantly cutting down on fat.
Use Whole-Wheat Flour: Swapping some or all of the all-purpose flour with whole-wheat flour can increase the fiber content and make the cake more filling, potentially reducing the overall amount consumed.
Increase Protein: Incorporating a scoop of protein powder can slightly boost the protein content, which can help with satiety. Ensure it's a type that bakes well.
Add Fruit: Folding in pureed fruit like bananas or pumpkin can replace some of the fat and sugar while adding natural sweetness and moisture.

A Concluding Bite: The Bottom Line on Cake Calories

While a 100g plain cake is not an everyday health food, knowing the factors that affect its caloric value empowers you to make smarter choices. Understanding that a simple sponge cake will have a different calorie count than a dense pound cake, for example, allows for more informed decisions. By utilizing simple baking substitutions and being mindful of portion sizes, you can enjoy a slice of cake while still adhering to your dietary goals. It’s all about balance and a bit of nutritional know-how. For more information on food composition, reliable nutrition databases are available.

Note: Nutritional information is always an estimate. The exact caloric value will depend on the specific brands of ingredients and the precision of the measurements used. Always consult multiple sources for dietary information.

Frequently Asked Questions

The calories can vary widely, but a homemade sponge cake recipe typically ranges from 297 to over 400 calories per 100g, depending on the ratio of flour, sugar, and fat.

A 'plain cake' is a broad term, but a typical, basic plain cake is often a form of sponge cake. A denser, richer plain cake (like a butter cake) would have more calories than a lighter sponge cake.

Fats and carbohydrates are the primary calorie sources. Butter or oil provides a high concentration of fats, while flour and sugar supply the carbohydrates.

Yes. You can make substitutions like using less sugar, replacing some fat with a purée like applesauce, or choosing a lighter cake type, such as Angel Food cake.

It depends on the recipe. A homemade cake can be more caloric if it's a rich recipe, but it's easier to control ingredients and reduce calories yourself. Store-bought cakes have regulated nutritional labels.

Different sources use different base recipes. One might be calculating for a very basic sponge cake, while another might be based on a denser, richer butter cake or a specific boxed mix, leading to varied results.

Based on average caloric content, a 100g piece of cake might require about 30-45 minutes of brisk walking or 15-20 minutes of jogging, but this is highly dependent on the individual's weight and fitness level.