If king cake is an occasional Carnival indulgence, for the most part we say just have whatever variety of king cake you love – and savor every bit of it. But if it’s a regular thing for you, it pays to find a good-for-you option that you also really enjoy.

We’ve included a quick-reference guide to the nutritional info for traditional king cake since you’ll almost never find a nutrition facts label on a king cake box:

  • 1” slice (diameter of a quarter): 100 calories, 15 grams carbs, 10-12 grams added sugar
  • 3” slice (approximate width of iPhone): 300 calories, 45 grams carbs, 30-36 grams added sugar
  • 6” slice (length of a dollar bill): 600 calories, 90 grams carbs, 60-72 grams added sugar

Looking for DIY recipes?  Check out two of our past favorite FUELED Wellness + Nutrition recipes, Monkey Bread King Cake and King Cake Hot Cocoa Bombs.

Eat Fit King Cake | GF, Grain Free, Dairy Free, Keto-Friendly, Eat Fit approved

  • No artificial sweeteners or food dyes; just 2 grams net carbs per serving.
  • Ingredients include cage-free eggs, non-GMO almond flour, coconut flour, coconut milk, coconut oil, Swerve, vegetable-based food coloring.
  • Nutrition Facts per serving: 160 calories, 5 grams plant-based saturated fat, 2 grams net carbs, 1 gram fiber, 0 sugar, 5 grams protein.
  • Where to buy: Robert Fresh Market, Whole Foods Market, Home Malone, select PJ’s Coffee, FUEL Cafe + Market at Ochsner Fitness Center, Ochsner Pharmacy & Wellness, Earthsavers, Alexander’s Market in Baton Rouge, Publix along Alabama + Florida Coast. Full list of retailers here.  Suggested retail price $12.99 per bundt-style king cake

Smoothie King’s Gladiator King Cake Smoothie | GF

  • Packed with protein; only sugars are naturally-occurring fruit sugars.
  • Ingredients include Gladiator® King Cake – Califia Farms® Almond Milk, bananas, Gladiator® Protein, dates, Protein Blend, cinnamon, almond extract and vanilla.
  • Nutrition Facts per 20-oz: 400 calories, 6 grams fat, 3 grams saturated fat, 40 grams carbohydrate, 7 grams fiber, 25 grams sugar (0 added sugar), 49 grams protein

PJ’s Eat Fit Skinny King Cake Protein Velvet Ice | GF

  • High-protein frozen blended coffee drink with less than one teaspoon of added sugar
  • Nutrition Facts per 16-oz: 250 calories, 23 grams carb, 2 grams fiber, 8 grams sugar (3 grams added sugar), 26 grams protein.

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Learn more about Eat Fit at Smoothie King! Click here for the full list of Eat Fit options available at Smoothie King, proud sponsor of FUELED Wellness + Nutrition with Molly on WGNO. 

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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. 

See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here.