Sponge cakecalories and nutrition per 100 g
100 g
290kcal
Protein, fat and carbs per 100 g
- Protein
- 5.4 g
- 7% of energy
- Fat
- 2.7 g
- 8% of energy
- Carbs
- 61 g
- 84% of energy
- Fiber
- 0.5 g
- Sugar
- 36.7 g
- Of which free sugars
- 36.7 g
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What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 44 mcg | 6% |
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.2 mcg | 0% |
| Vitamin B1 (thiamine) | 0.24 mg | 22% |
| Vitamin B2 (riboflavin) | 0.27 mg | 25% |
| Vitamin B3 (niacin) | 1.9 mg | 14% |
| Vitamin B6 (pyridoxine) | 0.05 mg | 4% |
| Vitamin B9 (folate) | 71 mcg | 18% |
| Vitamin B12 (cobalamin) | 0.24 mcg | 10% |
| Choline | 37.1 mg | 9% |
| Calcium | 70 mg | 7% |
| Iron | 2.7 mg | 15% |
| Magnesium | 11 mg | 4% |
| Phosphorus | 137 mg | 20% |
| Potassium | 99 mg | 4% |
| Sodium | 623 mg | 31% |
| Zinc | 0.51 mg | 6% |
| Selenium | 9.1 mcg | 17% |
| Copper | 0.06 mg | 7% |
| Manganese | 0.21 mg | 12% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Cake, sponge, commercially prepared”.