Calories in Mascarpone: Nutrition Facts & Serving Sizes
Per 1/4 cup (60g)
Per 100g
Source: Web research, March 2026.
One tablespoon of mascarpone (28g) contains 120 calories, making it a calorie-dense ingredient that adds up fast. Per 100g, mascarpone delivers 429 calories with 4.6g of protein, 3.6g of carbs, and 44.5g of fat. The fat profile is heavily saturated at 26.4g per 100g, reflecting its origin as a cream-based Italian cheese. Mascarpone contains 190mg of calcium per 100g, supporting bone health, and delivers a notable 1373 IU of vitamin A, which covers over 100% of the daily requirement. Sodium is low at just 40mg per 100g, which is unusually modest for a dairy product. The carbohydrate content is minimal at 3.6g per 100g with no fiber, making it nearly a pure fat-and-protein source. Cholesterol comes in at 120mg per 100g. Mascarpone is most commonly used in desserts like tiramisu, but also works in pasta sauces and savory preparations where a rich, creamy texture is the goal.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (28g) | 120.1 | 1.3g | 1g | 12.5g | 0g |
| 1/4 cup (60g) | 257.4 | 2.8g | 2.2g | 26.7g | 0g |
| 100g | 429 | 4.6g | 3.6g | 44.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 429 | 21% |
| Protein | 4.6g | 9% |
| Total Fat | 44.5g | 57% |
| Saturated Fat | 26.4g | 132% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 3.6g | 7% |
| Sodium | 40mg | 2% |
| Cholesterol | 120mg | 40% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 26.4g | 9% |
| Cholesterol | 120mg | 40% |
| Calcium | 190mg | 15% |
| Potassium | 80mg | 2% |
| Vitamin A | 1373mcg | 153% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 8mg | 2% |
| Phosphorus | 100mg | 8% |
| Zinc | 0.4mg | 4% |
| Selenium | 4mcg | 7% |
| Folate | 7mcg | 2% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mascarpone
Mascarpone is a calorie-dense, high-fat dairy product that fits specific dietary contexts well. For individuals following a ketogenic or low-carb diet, mascarpone is one of the most practical high-fat dairy options available. At only 3.6g of carbs per 100g and no fiber, it keeps net carbs near zero while providing a large dose of dietary fat to support ketosis.
The vitamin A content is a genuine standout. At 1373 IU per 100g, mascarpone provides a meaningful dose of a fat-soluble vitamin that supports immune function, skin health, and vision. Because vitamin A requires fat for absorption, the high fat content in mascarpone actually helps with its own micronutrient uptake.
Calcium at 190mg per 100g contributes to bone density, which matters more than most young adults realize. Peak bone mass is established in your 20s, and adequate calcium intake during this period reduces fracture risk significantly later in life.
For hard gainers or those in a caloric surplus phase, mascarpone is an efficient way to add dense calories without bulk. A quarter cup (60g) adds 257 calories with minimal volume. When building mass, calorie-dense additions like mascarpone to pasta sauces or smoothies can help hit daily targets without feeling overly full. Use it strategically rather than eating it by the spoon.
Dietary Considerations
Mascarpone is naturally gluten-free and suitable for gluten-sensitive individuals, though cross-contamination risk exists with some brands. It is not vegan or vegetarian-friendly as it is an animal dairy product. Mascarpone is an excellent keto food due to its very low carb content (3.6g per 100g) and high fat density. For weight loss, mascarpone should be used sparingly given its 429 calories per 100g. It is not suitable for dairy-free or lactose-intolerant diets, as it is a full-fat cream cheese with significant lactose content. Cholesterol is high at 120mg per 100g, so those monitoring cardiovascular markers should account for this. Saturated fat at 26.4g per 100g is substantial. Mascarpone is paleo-friendly. Primary allergen is dairy (milk).
Daily Intake (100g)
100g of mascarpone provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in mascarpone?
Mascarpone contains 429 calories per 100g. A single tablespoon (28g) has about 120 calories, and a quarter cup (60g) has roughly 257 calories.
Is mascarpone good for weight loss?
Mascarpone is not ideal for weight loss due to its high calorie density at 429 calories per 100g. Small portions used as an ingredient can fit into a calorie-controlled diet, but it adds up quickly and offers limited protein relative to its calorie cost.
How much protein does mascarpone have?
Mascarpone provides 4.6g of protein per 100g. A tablespoon (28g) has 1.3g of protein. It is not a meaningful protein source and should not be relied on for protein targets.
Is mascarpone keto-friendly?
Yes, mascarpone is very keto-friendly. It contains only 3.6g of carbs per 100g with no fiber, making net carbs essentially equal to total carbs. The high fat content at 44.5g per 100g makes it ideal for maintaining ketosis.
What is the difference between mascarpone and cream cheese in terms of calories?
Mascarpone has 429 calories per 100g while cream cheese has around 342 calories per 100g. Mascarpone is significantly higher in fat (44.5g vs roughly 34g) and has a richer texture, making it more calorie-dense than cream cheese.
Is mascarpone high in saturated fat?
Yes. Mascarpone contains 26.4g of saturated fat per 100g, which is roughly 132% of the daily recommended limit. A tablespoon has 12.5g of total fat including about 6.6g saturated.
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