A zebra cake is a popular snack cake consisting of yellow cake layered with white cream filling and coated in chocolate frosting with a distinctive zebra stripe pattern. Zebra cakes are an indulgent treat, but many people wonder just how many calories are packed into one of these snack cakes.
The Nutrition Facts for Zebra Cakes
To determine how many calories are in a zebra cake, we need to look at the nutrition facts label on the packaging. Zebra cakes are made by different brands, but the calorie count is fairly standard across most store-bought options.
Here are the basic nutrition facts for a standard 2.75 ounce zebra cake:
| Serving Size | 1 cake (2.75 oz) |
|---|---|
| Calories | 340 |
| Total Fat | 16g |
| Saturated Fat | 7g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 320mg |
| Total Carbohydrates | 49g |
| Dietary Fiber | 0g |
| Sugars | 32g |
| Protein | 3g |
As you can see, a single 2.75 ounce zebra cake contains 340 calories. The majority of those calories come from fat and carbohydrates. Now let’s break down where those calories are coming from in more detail.
Calories from Fat
Looking at the nutrition label, we see that a zebra cake contains 16g total fat. Fat contains 9 calories per gram, so we can calculate the calories from fat:
16g fat x 9 calories/g = 144 calories from fat
Fat makes up a whopping 42% of the total calories in a zebra cake. The majority of the fat is saturated fat at 7g. Saturated fats are considered less healthy than unsaturated fats, as they can raise LDL “bad” cholesterol levels.
Calories from Carbohydrates
Now let’s look at the calories coming from carbohydrates. A zebra cake has 49g total carbohydrates. Carbohydrates contain 4 calories per gram, so:
49g carbs x 4 calories/g = 196 calories from carbs
Carbohydrates make up 58% of the calories in a zebra cake. The main type of carb is sugar, with 32g per cake. That means a full 128 of those carbohydrate calories come just from sugar!
Calories from Protein
Lastly, let’s look at the protein. A zebra cake contains 3g of protein. Protein also has 4 calories per gram:
3g protein x 4 calories/g = 12 calories from protein
Protein only makes up about 3% of the calories in a zebra cake. These cakes are not a significant source of protein.
Putting It All Together
Adding up the calories from fat (144), carbs (196), and protein (12), we get the total of 340 calories in a single 2.75 ounce zebra cake.
In summary:
- Total Fat: 144 calories
- Total Carbs: 196 calories
- Total Protein: 12 calories
- Total Calories: 340 calories
As we’ve seen, the high calorie count comes primarily from fat and refined carbohydrates like sugar. Zebra cakes are certainly a treat that should be enjoyed in moderation as part of an overall balanced diet.
Zebra Cake Ingredients
To better understand where those calories come from, let’s look at the ingredients that make up a zebra cake:
- Enriched bleached wheat flour – Provides carbohydrates, calories, and some B vitamins.
- Sugar – A simple carbohydrate that adds sweetness and calories.
- Palm oil – A plant-based saturated fat that contributes calories and texture.
- Water – Adds moisture.
- Egg whites – Adds protein and structure.
- Contains 2% or less of: Cocoa processed with alkali, corn syrup, dextrose, modified corn starch, glycerin, cellulose gum, salt, mono and diglycerides, soy lecithin, xanthan gum, artificial flavor, sodium benzoate and potassium sorbate (preservatives), citric acid, yellow 5, yellow 6.
As you can see, the main calorie sources are the enriched flour, sugar, and palm oil. The small amount of egg whites contributes a little protein. All the other ingredients provide flavor, texture, color, and help preserve the shelf life.
How Zebra Cake Calories Compare to Other Snacks
Now that we know a zebra cake has 340 calories, how does that compare to other popular snack cakes and treats?
| Snack Cake/Treat | Calories (per cake/serving) |
|---|---|
| Zebra Cake | 340 |
| Swiss Cake Roll | 280 |
| Twinkie | 135 |
| Chocolate Chip Cookie | 130 |
| Oreo Cookie | 160 |
| Snickers Candy Bar | 280 |
| Reese’s Peanut Butter Cup | 210 |
A zebra cake is one of the more calorie-dense snack cakes, containing significantly more calories than treats like Twinkies and chocolate chip cookies. However, it has a similar calorie count to other frosted snack cakes like Swiss cake rolls.
When enjoying highly caloric treats like zebra cakes, practicing portion control is key. While one zebra cake is 340 calories, consuming multiple cakes at a time can quickly add up to excessive calorie intake.
Health Impact of Zebra Cakes
Are zebra cakes unhealthy? While they can be enjoyed in moderation as part of an overall balanced diet, zebra cakes are high in calories, low in nutritional value, and contain large amounts of added sugar and unhealthy fats.
Here is a look at some of the health impacts of ingredients in zebra cakes:
- Added sugar – Eating too much added sugar is linked to weight gain, blood sugar spikes and crashes, inflammation, and increased heart disease and diabetes risk.
- Palm oil – While plant-based, palm oil is high in saturated fat that may raise LDL cholesterol levels.
- Refined flour – Refined, bleached white flour has had the beneficial bran and germ removed during processing, stripping away fiber, vitamins, and minerals.
- Preservatives – Preservatives like sodium benzoate and potassium sorbate limit mold and bacterial growth but have controversial health impacts at high doses.
- Artificial colors – Yellow 5, yellow 6 and other artificial food dyes are controversial and may cause allergic reactions or hyperactivity in some people.
Overall, while fine to enjoy occasionally, zebra cakes provide very limited nutritional value. They are essentially empty calories and added sugar deliverd in a convenient, tasty package.
Tips for Enjoying Zebra Cakes in Moderation
Here are some tips to keep in mind if you want to enjoy zebra cakes and other sweet treats in moderation as part of a healthy lifestyle:
- Stick to a single serving size rather than the entire package of cakes.
- Enjoy zebra cakes only occasionally as a special treat, not for daily snacking.
- Pair your zebra cake with other nutritious foods like fruit, vegetables, lean protein or yogurt.
- Drink water with your zebra cake and avoid sugar-sweetened beverages like soda.
- Practice portion control by plating a zebra cake and putting the package away rather than mindless eating directly from the box.
- Alternate bites of zebra cake with something less sweet like strawberries or pretzels.
- Consume zebra cakes alongside an active lifestyle with regular exercise to help burn extra calories.
While zebra cakes shouldn’t make up a major part of your regular diet, practicing moderation techniques can allow you to incorporate these nostalgic treats once in a while without going overboard.
The Bottom Line
A single 2.75 ounce zebra cake contains 340 calories, with the main sources being fat, sugar, and refined flour. Zebra cakes provide very limited nutritional value and contain high amounts of added sugar and unhealthy fats.
While consuming zebra cakes daily is not recommended, enjoying one occasionally as part of a mostly nutritious diet that incorporates treats in moderation is unlikely to have major negative health impacts. Practicing portion control by sticking to a single serving size is key.
At the end of the day, zebra cakes and other snack foods are fine to enjoy in moderation while focusing the majority of your diet on nourishing, wholesome nutrition for your body.
