Cake, angelfood, commercially prepared
Whole food · Baked Products
Photo: Wikipedia
Angel food cake is a cloud-like, fat-free sponge made primarily from whipped egg whites, flour, and sugar, yielding a uniquely airy, springy texture that melts on the tongue. Its pure white interior and golden-brown crust are iconic, offering a delicate, sweet vanilla flavor without any heaviness. Nutritionally, it's a low-fat, cholesterol-free dessert option, though its high carbohydrate content comes almost entirely from refined sugar and flour.
Calorie split: 9% protein · 88% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its ethereal, melt-in-your-mouth texture and its role as a classic, nostalgic American dessert. Its mild sweetness makes it a perfect canvas for fresh berries, whipped cream, or fruit sauces.
⚠️ Watch-outs & how to enjoy it better
Its high refined carbohydrate content (57.8g per 100g) can cause rapid blood-sugar spikes, making it less suitable for diabetics or those managing insulin resistance. To counteract this, always pair a slice with a source of protein (like Greek yogurt) or healthy fat (like nuts) and fiber (like berries) to slow sugar absorption. It's also a common vehicle for allergens like wheat (gluten) and eggs.
Key benefits
- Fat-free and cholesterol-free
- Low in sodium
- Light, airy texture aids portion satisfaction
- Good source of quick energy from carbohydrates
- Naturally dairy-free (in traditional recipes)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'angel food' is said to derive from its lightness, being 'food of the angels,' and early recipes often required 12 egg whites, making it a thrifty use for leftover whites from recipes needing only yolks.
Full nutrition (USDA data · scales with serving)
| Water | 33.2 g |
| Energy | 258 kcal |
| Energy | 1077 kj |
| Protein | 5.9 g |
| Total lipid (fat) | 0.80 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 57.8 g |
| Fiber, total dietary | 1.5 g |
| Calcium, Ca | 140 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 324 mg |
| Potassium, K | 93.0 mg |
| Sodium, Na | 749 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 7.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.49 mg |
| Niacin | 0.88 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 35.0 ug |
| Folic acid | 32.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 57.0 ug |
| Vitamin B-12 | 0.06 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.02 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.25 g |
| Isoleucine | 0.31 g |
| Leucine | 0.48 g |
| Lysine | 0.36 g |
| Methionine | 0.18 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.22 g |
| Valine | 0.35 g |
| Arginine | 0.30 g |
| Histidine | 0.13 g |
| Alanine | 0.31 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 1.0 g |
| Glycine | 0.21 g |
| Proline | 0.32 g |
| Serine | 0.39 g |
FAQ
Why is my angel food cake dense and rubbery?
This is usually caused by under-whipping the egg whites or over-folding the batter, which deflates the air bubbles. Ensure egg whites are whipped to stiff, glossy peaks and fold gently just until combined.
Can I make angel food cake without a special tube pan?
While a tube pan is ideal for even heat distribution and allowing the cake to cling as it rises, you can use a 9-inch round cake pan. Do not grease the pan, as the batter needs to cling to the sides to rise properly.
How should I store leftover angel food cake?
Store it cut-side down on a plate to keep it from drying out, or in an airtight container at room temperature for 1-2 days. It does not freeze well due to its delicate structure.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.58 kcal/g · 9% calories from protein · 1.5 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 8.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.