39 %
Riboflavin is below the 15 % “source of” level in pavlova, so no function line applies.
How many calories are in pavlova?
732kcal
in a 300 g serving
244 kcal per 100 g.
Source: UK CoFID 2021, record 12-552, 12 analysed samples. Checked 5 October 2026.
24.9 gFat
8.1 gProtein
5.7 gFibre
39 %Daily riboflavin
What’s in a 300 g serving
About a third of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 24.9 gFat
- 8.1 gProtein
- 127 gCarbohydrate
- 5.7 gFibre
- 135 gWater
Above average for dishes
Pavlova is 244 kcal per 100 g. The 603 dishes in this database average 180.
Pavlova244
Dishes average180
High in sugar
41 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per serving123 g
Salt, per serving0.31 g
Vitamins and minerals in pavlova
None of the 16 reaches the “source of” level. Riboflavin comes closest at 13 % per 100 g.
Only a trace
- Vitamin B6
- Vitamin B12
- Copper
Show all 16 with amounts
Riboflavin (vitamin B2)0.54 mg, 39 %
Vitamin A0.246 mg, 31 %
Niacin (vitamin B3)3.6 mg, 23 %
Manganese0.39 mg, 20 %
Pantothenic acid (vitamin B5)1.1 mg, 19 %
Vitamin C15 mg, 19 %
Folate0.03 mg, 15 %
Potassium240 mg, 12 %
Phosphorus81 mg, 12 %
Calcium78 mg, 9.8 %
Thiamin (vitamin B1)0.09 mg, 8.2 %
Biotin0.0039 mg, 7.8 %
Iron0.75 mg, 5.4 %
Vitamin E0.63 mg, 5.2 %
Magnesium18 mg, 4.8 %
Zinc0.3 mg, 3 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What pavlova doesn’t give you. And where to find it.
No recorded vitamin B6 or vitamin B12, and only 1 % of the zinc reference intake per 100 g.
Zinc
1%in pavlova, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin B6
Tracein pavlova
Find it inWheatgerm184 % per 100 g
Vitamin B12
Tracein pavlova
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Pavlova against other dishes
Per 100 g, cheese pudding has the most riboflavin in this comparison, followed by welsh rarebit and pavlova.
0.3mg
0.2mg
0.2mg
0mg
0mg
0mg
Cheese pudding+0.1 mg
Welsh rarebit+0.1 mg
Pavlova, with fruit and creamthis page
Cornish pasty−0.2 mg
Rice and black-eye beans−0.2 mg
All values per 100 g, from the same dataset. Differences are against pavlova.
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Questions about pavlova
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of pavlova?
A typical portion (300 g, one serving) gives 732 kcal. Per 100 g the figure is 244 kcal.
Which vitamins and minerals does pavlova have most of?
By share of the daily reference intake: riboflavin (0.18 mg, 13 %), vitamin A (0.082 mg, 10 %) and niacin (1.2 mg, 7.5 %) per 100 g.
Is pavlova high in salt?
No. Salt is 0.1 g per 100 g, which is low under UK rules.
What counts as a portion of pavlova?
This page uses 300 g, one serving, the usual UK portion for dishes. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-552, Pavlova, with fruit and cream, 12 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: ADAS Laboratories, Nutrient analysis of ice creams and desserts, 1999; and industry data, 2013. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cream). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g.
More dishes
- Curry, lentil, red/masoor dahl and tomato, with butter104 kcal
- Fu-fu, yam155 kcal
- Pakora/bhajia, spinach, fried360 kcal
- Pudding, Eve's pudding252 kcal
- Shepherd's pie107 kcal
- Bhaji, cabbage and pea, with rapeseed oil180 kcal
- All 603 dishes