Flan, caramel custard, dry mix, prepared with whole milk
Whole food · Sweets
Flan is a silky, baked custard dessert with a layer of liquid caramel sauce on top. Its texture is famously smooth and creamy, with a rich, sweet flavor profile. Nutritionally, it's a moderate-energy, low-protein treat primarily composed of carbohydrates and fat.
💚 Why it's loved
People adore flan for its luxurious, melt-in-the-mouth texture and the perfect balance between the creamy custard and the bittersweet caramel sauce. It's a beloved dessert across many cultures, often served at celebrations and family gatherings.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and added sugar content can cause rapid blood-sugar spikes, making it less suitable for those managing diabetes. To mitigate this, enjoy a small portion alongside a source of protein or fiber, like a handful of nuts, to slow sugar absorption.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains calcium and some protein from the whole milk.
- Offers a satisfying, rich dessert experience in a controlled portion.
- A classic comfort food that can be made ahead of time.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The caramel sauce in flan is made by cooking sugar until it melts and turns amber; it's then poured into the mold first, where it liquefies again during baking to create the signature topping when the flan is inverted.
Full nutrition (scales with serving)
| Water | 74.6 g |
| Energy | 113 kcal |
| Energy | 475 kj |
| Protein | 3.0 g |
| Total lipid (fat) | 3.0 g |
| Ash | 0.74 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 112 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 5.2 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.07 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.26 ug |
| Vitamin A, RAE | 29.0 ug |
| Retinol | 28.0 ug |
| Carotene, beta | 16.0 ug |
| Vitamin A, IU | 113 iu |
| Vitamin D (D2 + D3), International Units | 36.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.30 g |
| SFA 16:0 | 0.79 g |
| SFA 18:0 | 0.36 g |
| Fatty acids, total monounsaturated | 0.82 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.75 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.18 g |
| Leucine | 0.29 g |
| Lysine | 0.23 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.14 g |
| Valine | 0.20 g |
| Arginine | 0.11 g |
| Histidine | 0.08 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 0.62 g |
| Glycine | 0.06 g |
| Proline | 0.29 g |
| Serine | 0.16 g |
FAQ
Why is my flan full of bubbles or holes?
This is called 'honeycombing' and happens if the custard bakes too fast or at too high a temperature. To prevent it, bake the flan in a water bath (bain-marie) at a moderate temperature, which ensures gentle, even cooking.
How do I get the caramel to stay liquid in the dish?
The caramel hardens when it hits the cool mold. It will liquefy again during the baking process as the custard heats up. Ensure you pour the hot, liquid caramel directly into the mold and work quickly.
Can I use low-fat milk instead of whole milk?
You can, but the texture will be less rich and creamy. Whole milk contributes to the classic smooth, dense mouthfeel. Using skim milk may result in a slightly leaner, more delicate custard.