How Much Protein Is In a Mooncake? A Nutritional Breakdown

December 15, 2025 •

4 min read

While traditional mooncakes are known for their high sugar and fat content, the amount of protein can vary significantly, ranging from 0 to over 10 grams per serving, depending on the filling. Learning how much protein is in a mooncake is key to understanding its place in a balanced diet during the Mid-Autumn Festival.

Quick Summary

The protein content of mooncakes varies based on the filling, with traditional recipes offering modest amounts while modern versions with added nuts, seeds, or meat may contain more. Fillings like salted egg yolk contribute some protein, but are also high in fat. Health-conscious options often use alternative, higher-protein ingredients.

Key Points

Variety is Key: The protein content of a mooncake depends almost entirely on its filling, with different types offering varied nutritional profiles.
Modest Protein Source: Most traditional mooncakes, like those with lotus seed or red bean paste, are not a significant source of protein and should be eaten in moderation due to high sugar and fat.
Egg Yolks and Protein: While salted egg yolks contribute a small amount of protein, their primary contribution is high fat and cholesterol.
Higher-Protein Fillings: Options containing nuts, seeds, meat floss, or beans are naturally higher in protein compared to plain paste fillings.
Consider Portion Size: A typical full-sized mooncake can contain a meal's worth of calories, so sharing and enjoying smaller portions is recommended for a healthy approach.
DIY Advantage: Making your own mooncakes at home allows for the addition of protein-rich ingredients like almond flour or mung beans to boost the nutritional value.

Protein by Mooncake Filling Type

When examining how much protein is in a mooncake, the filling is the most crucial factor. The traditional paste-based fillings offer different nutritional profiles, while modern variations often incorporate ingredients specifically to increase protein content.

Traditional Fillings

Lotus Seed Paste (Lian Rong): A classic lotus seed paste mooncake with a single yolk contains approximately 6 grams of protein per 100g serving. Without the yolk, the protein is lower. The addition of a salted egg yolk adds a small amount of protein but a significant amount of cholesterol and fat.
Red Bean Paste (Dou Sha): Made from sweet red beans, this filling naturally contains more protein than lotus paste. A red bean paste mooncake can offer a modest protein boost from the legumes used.
Five Kernel (Wu Ren): This savory-sweet filling, packed with nuts and seeds, is one of the highest in protein among traditional varieties. The combination of ingredients like almonds, walnuts, sesame seeds, and pumpkin seeds contributes to a higher protein and fiber count.

Modern and Savory Options

Meat and Floss Fillings: Variations like the Cantonese meat floss and kidney bean mooncake are significantly higher in protein due to the inclusion of pork floss. Similarly, Yunnan ham mooncakes, which feature savory ham, offer a substantial amount of protein compared to purely sweet varieties.
Custard and Lava Fillings: Popular custard mooncakes contain cream, butter, and sometimes egg yolks, which contribute to a higher protein and calorie count, but also high levels of saturated fat.
Vegan and Alternative Options: Recipes for vegan mooncakes with fillings like almond butter, mung bean, or white bean paste can be formulated to be higher in protein, using nut flours and beans as a base.

Comparison Table: Protein Content of Common Mooncake Types


Mooncake Type (approx. 100g)	Primary Filling Ingredients	Approx. Protein per Serving	Key Contributor to Protein
Traditional Lotus Seed Paste (no yolk)	Lotus seed paste, sugar, oil	~4-6 grams	Lotus seeds
Traditional Lotus Seed Paste (1 yolk)	Lotus seed paste, salted egg yolk	~6-7 grams	Lotus seeds, egg yolk
Double Yolk Lotus Paste	Lotus seed paste, 2 salted egg yolks	~12 grams	Egg yolks, lotus seeds
Five Kernel (Wu Ren)	Nuts (almonds, walnuts), seeds	Higher protein, but variable	Nuts, seeds
Red Bean Paste	Red beans, sugar, oil	~5-7 grams	Red beans
Mini Egg Custard	Custard (eggs, milk, butter)	~6-7 grams	Egg, milk
Meat Floss & Kidney Bean	Pork floss, kidney bean paste	Significantly higher, variable	Pork floss, kidney beans

Factors Influencing Mooncake Protein Content

Beyond the filling, several other factors influence a mooncake's final protein count. Understanding these can help in evaluating the nutritional profile of different brands and recipes.

Inclusions: The addition of whole nuts, seeds, or dried fruits to a paste-based filling will invariably increase the protein content. For example, a plain red bean paste mooncake will have less protein than one with added walnuts.
Crust Type: The type of crust also plays a minor role. While most are high in carbohydrates and fats, some recipes may incorporate whole-grain flours or protein-rich flours like almond flour, which would slightly increase the overall protein content.
Portion Size: Most nutritional information is based on a 100g serving. A typical traditional mooncake weighs between 150g and 190g, so its total protein would be higher than the values shown above. The recent trend of smaller, mini mooncakes means that per-piece protein is lower, but the nutritional density might be similar.

Boosting Your Mooncake's Protein Intake

For those looking to enjoy mooncakes while increasing their protein intake, here are a few tips:

Choose Higher-Protein Fillings: Opt for mooncakes with nut, seed, or savory meat-based fillings over simpler, sweeter pastes like pure lotus seed paste.
Pair with Protein-Rich Foods: Instead of eating a mooncake alone, serve it as part of a meal that includes other protein sources. Examples include pairing a small slice with a handful of almonds, a bowl of Greek yogurt, or a protein shake. The high fiber content of fruits like dragon fruit or pear can also help balance the meal.
Make Your Own: Home-baking allows for complete control over ingredients. Using nut flours for the crust or creating fillings from scratch with protein-dense ingredients like white beans or mung beans can significantly boost the protein profile.
Opt for Savory Versions: Explore less common savory mooncake variants, such as those with meat floss or ham, which naturally contain more protein.

Conclusion: A Small Protein Contribution

In conclusion, while mooncakes are a treasured festive treat, they are not a significant source of protein in a balanced diet. The amount of protein, which is generally modest, is heavily influenced by the filling ingredients. Traditional paste-based mooncakes offer a small amount, while modern versions incorporating nuts, seeds, or meat can provide a bit more. Given their high calorie, sugar, and fat content, mooncakes should be enjoyed in moderation. By choosing fillings wisely, controlling portion sizes, and pairing them with healthier foods, you can savor this annual delicacy while remaining mindful of your nutritional goals. Read more on nutrition from AXA Health here.

Frequently Asked Questions

Generally, mooncakes with savory fillings, such as pork floss or ham, or those packed with nuts and seeds, contain the most protein. Fillings made from protein-rich beans, like white bean or mung bean paste, also offer higher protein levels.

Salted egg yolks contribute a small amount of protein to mooncakes, but their main contribution is a high content of fat and cholesterol, not protein. The overall protein from a single yolk is minimal.

Yes, you can enjoy mooncakes on a high-protein diet, but they should be consumed in moderation due to their high calorie, sugar, and fat content. Consider smaller portions or seek out healthier, protein-fortified varieties.

Mooncakes are not typically a high-protein dessert. Other options like Greek yogurt with fruit or a protein bar would provide significantly more protein for a similar calorie count. Mooncakes are best viewed as a celebratory treat.

Not necessarily. Low-sugar or fruit-filled mooncakes may be lower in sugar, but not necessarily higher in protein. Check the nutritional label, as mooncakes fortified with nuts, seeds, or alternative flours are more likely to have a higher protein content.

To boost protein, pair a small slice of mooncake with other protein-rich foods. Good options include a side of nuts, a cup of low-fat Greek yogurt, or even a glass of milk.

The crust of a traditional mooncake, made from flour, oil, and sugar, contributes very little protein. Some newer recipes may use alternative flours like almond flour to increase the protein, but this is not typical.