Chocolate mousse is a sweet, creamy, smooth and rich dessert. Ingredients and nutrition facts vary somewhat, but typically chocolate mousse is prepared with heavy cream, unsweetened cocoa or bittersweet chocolate, egg yolks and several other ingredients. It is rich in calories, fat (especially saturated fat) and cholesterol and should be consumed in moderation. There are modifications for making a healthier version of this delicious dessert at home.
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Homemade Nutrition Facts
A homemade recipe, such as that for "Heavenly Chocolate Mousse" featured on AllRecipes.com is made with 8 ounces of semisweet chocolate, 1/2 cup water, 2 tbsp. each butter and sugar, 3 egg yolks and 1.25 cups whipping cream. This recipe makes six servings. One serving (approximately 100 grams) provides 331 calories, 25g fat (14.8g saturated fat or 74 percent of the Recommended Daily Value for the whole day), 3.5g protein, 29g carbohydrates (25g sugars or just over 6 tsp.), 2.2g dietary fiber, 143mg cholesterol and 45mg sodium.
Store-Bought Mousse Nutrition
As with homemade chocolate mousse, the nutrition facts for store-bought chocolate mousse vary greatly. One serving of Trader Joe's "Chocolate Mousse Collaboration" provides 510 calories, 31g fat (16g saturated), 7g protein, 54g carbohydrates (49g sugars or just over 12 tsp.), 2g dietary fiber, 205mg cholesterol and 60mg sodium. On the other hand, there are lighter options available, such as Orgran Instant "Natural" Chocolate Mousse mix which you combine with water. When prepared, this dessert provides less than 100 calories, less than 1g fat, .5g protein, 20g carbohydrates (12g sugars or 3 tsp.), 0mg cholesterol and 56mg sodium.
One serving of the "Heavenly Chocolate Mousse" meets about 10 percent of the Recommended Daily Value (DV) for vitamin A while one serving of the Trader Joe's "Chocolate Mousse Collaboration" meets 20 and 10 percent of the DV for vitamin A and calcium respectively. Vitamin A is important for healthy eyesight and building body tissues and calcium in necessary for building healthy bones and teeth.
In general, this dessert is high in total calories, saturated fat, sugars and cholesterol. According to the Dietary Guidelines for Americans (DGAs), a high intake of saturated fat and cholesterol increases unhealthy blood cholesterol levels, which may increase the risk of developing coronary heart disease. A high intake of total fat makes it difficult to avoid consuming excess calories (important for weight management). The DGAs also state that the healthiest way to lower calorie intake is to reduce the intake of added sugars, fats and alcohol, which provide few or no essential nutrients but many calories.
Making it Healthier
Ellie Krieger, host of Healthy Appetite with Ellie Krieger on the Food Network offers a recipe for a healthier version of the traditional chocolate mousse. The main difference in this recipe is that she uses silken tofu (blended until smooth and creamy) in place of the heavy cream. She replaces some of the bittersweet chocolate pieces with unsweetened dark cocoa powder, which is fat-free. The recipe still calls for some regular whipping cream. One serving of this recipe (about 130 grams) provides 249 calories, 10g fat (5.7g saturated), 7g protein, 35g carbohydrates (30g sugars or 7.5 tsp.), 12mg cholesterol and 43mg sodium. In addition, it meets 10 percent of the DV for iron. Iron helps build red blood cells and contributes to immune system function.