Calorie Chart / Desserts / Flan
How Many Calories Are in Flan?
Calculation of the nutritional value & Recommended Dietary Intake of flan
For g and a calorie requirement of kcal
| Calories 196 kcal | Proteins 4.9 g | Lipids 2.8 g | Carbohydrates 38 g |
| 10% | 7% | 4% | 14% |
Health benefits of flan
Flan - 100g
Calories 140 kcal
Proteins 3.5 g
Lipids 2 g
Carbohydrates 27 g
With around 140 kcal per 100 g, flan is considered a moderate-calorie dessert: lighter than a brownie yet denser than a simple fruit salad. Talking about flan calories is useful for anyone who wants a sweet treat without exceeding the daily calorie budget. The custard base supplies approximately 3.5 g of protein per 100 g, mainly thanks to eggs and milk. These ingredients also provide vitamin B12, riboflavin (B2), and choline, nutrients involved in energy metabolism, which ties in nicely with the topic of flan calories.
The milk component enriches flan with calcium and phosphorus, contributing to normal bone maintenance. A 100 g portion covers about 10 % of the adult daily calcium requirement—interesting when you compare flan calories with its nutrient density. Selenium and iodine, often lacking in Western diets, are present in modest quantities because of the eggs and dairy. Although some people credit flan with "soothing" properties after a meal, this benefit remains supposed rather than scientifically proven.
Historically, flan dates back to the Roman "tyropatinam" and became popular in medieval Europe during Lent, when eggs had to be used up before the period of fasting. That heritage explains why discussing flan calories is still relevant today: indulgence balanced by frugality.
Because it is baked rather than fried, flan keeps saturated fat—and therefore calories from lipids—lower than in desserts such as croissant or muffin. Nevertheless, its 27 g of carbohydrates underline why monitoring flan calories matters for anyone managing blood-sugar peaks.
Tips for incorporating flan into a balanced diet
If you want to enjoy flan while controlling calories, serve a small slice (80–100 g) with fresh fruit like sliced strawberries or caramelised apples. This adds fiber and vitamins without many extra calories. Another option is a "flan parfait": layer cooled flan cubes with unsweetened light yogurt and berries for a balanced snack rich in protein but moderate in calories.
For a brunch plate that respects your calorie target, pair mini flan portions with a portion of scrambled eggs (plain or herb-seasoned) and a side of spinach. This trio keeps overall calories reasonable while boosting iron and vitamin A. Athletes who need more protein can swap regular milk for protein-enriched milk when preparing homemade flan; you keep the familiar flan calories profile but raise the protein-calorie ratio.
Recipe variations: coconut flan (replace 1/3 of the milk with light coconut milk to limit extra calories), coffee flan (add a ristretto of coffee and reduce sugar), or fruit-topped flan tart (bake the custard in a whole-grain shortcrust pastry to increase fiber). Just like a classic crème caramel, flan sets through gentle baking; overheating only raises unnecessary calories by encouraging caramelization and extra sugar additions.
Remember: speaking of flan calories does not mean you have to ban it. Integrate it into an overall plan that includes lean proteins such as chicken breast and plenty of vegetables like broccoli, and the calories from flan fit easily into a balanced day.
Frequently Asked Questions
- How many calories are in flan?
- Flan contains 140 kcal per 100 g.
- Is flan high in calories compared with other desserts?
- Flan calories sit in the middle range—higher than a simple fruit like a banana (≈90 kcal/100 g) but lower than a slice of pound cake (≈370 kcal/100 g).
- Does homemade flan have fewer calories than store-bought?
- Often yes, because you can reduce added sugar and choose semi-skimmed milk, keeping homemade flan calories around 120–140 kcal/100 g.
- Can I lower flan calories without changing the taste?
- Use a natural sweetener, switch to semi-skimmed milk, and bake in individual ramekins to control portion size—each tweak shaves off calories while maintaining flavor.
- Are flan calories acceptable in a weight-loss diet?
- Yes, if you allocate room in your daily calorie allowance. A 90 g serving (≈125 kcal) can satisfy a sweet craving without derailing progress.
- Is flan a good source of protein despite its calories?
- Compared with many desserts, yes: 3.5 g of protein per 100 g. It won't rival a portion of tuna, but relative to its calories, flan offers a better protein profile than sugary pastries.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
