Lamington Calories Calculator
Calculate lamington calories per piece. Australian lamington nutrition facts — sponge cake, chocolate, and coconut — plus portion tips and smarter alternatives.
Lamington Nutrition Overview
The lamington is one of Australia's most cherished national cakes — a square of light vanilla sponge cake dipped in chocolate icing and rolled in desiccated coconut. It was named after Lord Lamington, Governor of Queensland from 1896 to 1901, and is believed to have originated in Queensland at the turn of the 20th century. The lamington is so embedded in Australian food culture that 21 July is cel...
How to use this calculator
Enter your portion size in grams or use the unit selector. CalorieMetrica will estimate calories, protein, carbs and fats for Lamington. Actual nutrition values vary depending on preparation method, recipe, and serving size.
Best for fitness goals
Lamingtons are sweet treats — high in sugar and refined carbohydrates — best enjoyed occasionally rather than regularly. A smaller lamington (50g) at approximately 180 calories is a more manageable treat. The coconut coating provides a small amount of fibre, which slightly moderates the glycaemic im...
Lamington Calories — Complete Australian Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| Small lamington (50g) | ~180 kcal | Smaller cafe version |
| Standard lamington (80g) | ~288 kcal | Classic size |
| Large/double lamington (120g) | ~432 kcal | Jumbo bakery size |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Classic chocolate and coconut lamington | ~360 kcal/100g | Traditional recipe |
| Lamington with jam and cream filling | ~395 kcal/100g | With cream filling |
| Raspberry lamington | ~355 kcal/100g | Raspberry icing version |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 360 kcal | Per 100g |
| Protein | 5 g | From eggs and milk in sponge |
| Carbohydrates | 58 g | Sponge and icing sugar |
| Fat | 13 g | From butter and coconut |
| Fibre | 2 g | From desiccated coconut |
| Sugar | ~42 g | High from icing and sponge |
| Calcium | ~45 mg | From milk in sponge |
What Is Lamington?
The lamington is one of Australia's most cherished national cakes — a square of light vanilla sponge cake dipped in chocolate icing and rolled in desiccated coconut. It was named after Lord Lamington, Governor of Queensland from 1896 to 1901, and is believed to have originated in Queensland at the turn of the 20th century. The lamington is so embedded in Australian food culture that 21 July is celebrated as National Lamington Day. It appears at every school fundraiser, Australia Day morning tea, CWA bake sale, and birthday party across the country. The definitive version is cut into rectangular squares with a light, airy sponge interior, encased in a glossy dark chocolate coating, and generously coated in desiccated coconut. A premium variation features a layer of raspberry jam and whipped cream sandwiched in the middle. The lamington has become an international symbol of Australian baking, appearing in Australian expat communities worldwide.
Lamington Calories Guide
A standard lamington (80g) contains approximately 288 calories. The sponge cake base provides light, airy carbohydrates, while the chocolate icing and coconut coating contribute the majority of fat and sugar. A filled lamington with jam and cream adds approximately 40–60 calories per piece.
Lamington for Weight Loss
Lamingtons are sweet treats — high in sugar and refined carbohydrates — best enjoyed occasionally rather than regularly. A smaller lamington (50g) at approximately 180 calories is a more manageable treat. The coconut coating provides a small amount of fibre, which slightly moderates the glycaemic impact compared to a plain sponge.
Lamington for Muscle Gain
No significant muscle-building value. A lamington is primarily carbohydrate and fat with minimal protein. As a post-workout carbohydrate replenishment treat at a social event, one standard lamington (288 kcal) is a reasonable indulgence in the context of overall macros.
Smart Comparison
Lamington vs Tim Tam: A Tim Tam biscuit (~95 kcal each) is significantly lower per piece than a lamington (~288 kcal), but the portion sizes are different. Lamington vs ANZAC Biscuit: An ANZAC biscuit (~140 kcal) is lower in calories than a lamington. Lamington vs Pavlova: A slice of pavlova (~250 kcal for 150g) is similar in calorie range to a standard lamington.
Portion Control Advice
One lamington is a complete treat — there is rarely a nutritional case for eating two. At fundraisers and morning teas, choose the unfilled version rather than the cream-and-jam filled version to save approximately 60 kcal. Have with black coffee or tea rather than adding a milky drink alongside.
Common Mistakes
Eating three or four lamingtons at a morning tea without realising the cumulative calorie count — three standard lamingtons equal approximately 864 calories. Choosing the cream-filled version because it 'tastes better' without accounting for the extra 60 calories.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~72 min for 1 standard lamington |
| Jogging | ~35 min |
| Cycling | ~41 min |
| Swimming | ~38 min |
Healthy Alternative Tips
ANZAC biscuit (1 piece) — ~140 kcal
Greek yogurt with berries — ~120 kcal
Mini lamington (50g) instead of standard — saves ~108 kcal
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Frequently Asked Questions
How many calories in a lamington?
A standard Australian lamington (80g) contains approximately 285–292 calories. A small lamington (50g) is approximately 178–182 calories. A large or double lamington (120g) can reach 430–435 calories. A cream and jam filled lamington adds approximately 50–60 calories.
What is a lamington made of?
A lamington is made of a light vanilla sponge cake cut into squares, dipped in chocolate icing, and rolled in desiccated coconut. Premium versions include a layer of raspberry jam and whipped cream. The combination of sponge, chocolate, and coconut creates the characteristic texture.
When is National Lamington Day in Australia?
National Lamington Day is celebrated on 21 July each year in Australia. It is a day when cafes, bakeries, and schools across the country celebrate the iconic Australian cake with special events, sales, and fundraisers.
Are lamingtons Australian or New Zealand?
Both Australia and New Zealand claim the lamington. The Australian version is traditionally chocolate-dipped with coconut; the New Zealand version is often made with raspberry icing. Most food historians attribute the origin to Queensland, Australia, in the late 1890s under Lord Lamington's governorship.
📊 Data source note: Nutrition values are estimates based on Australian food composition databases, Food Standards Australia New Zealand (FSANZ) nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.