Desserts, flan, caramel custard, prepared-from-recipe
Whole food · Sweets
Photo: Wikipedia
A silky, egg-rich custard with a deep amber caramel sauce that pools at the base, offering a sweet, bittersweet contrast. Its texture is famously smooth and jiggles delicately, melting on the tongue. Nutritionally, it's a moderate-energy dessert primarily from carbohydrates, with a modest protein boost from the eggs.
Calorie split: 12% protein · 63% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People adore it for the luxurious contrast between the sweet, creamy custard and the slightly bitter, liquid caramel. It's a beloved comfort dessert across cultures, often evoking nostalgia and celebration.
⚠️ Watch-outs & how to enjoy it better
It is high in added sugar and saturated fat, which can contribute to blood-sugar spikes and isn't ideal for frequent consumption. To counteract this, enjoy a modest portion (like the listed 118g) and pair it with a source of fiber or protein, like a handful of berries or a few nuts, to slow sugar absorption.
Key benefits
- Provides high-quality protein and choline from eggs.
- Source of calcium and phosphorus from milk.
- Contains antioxidants like lutein and zeaxanthin from egg yolks.
- Offers a quick source of energy from carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The caramel sauce is made by cooking sugar alone until it melts and darkens; water is often added only at the end to stop the cooking, creating a sauce that hardens in the mold but liquefies as the custard steams.
Full nutrition (USDA data · scales with serving)
| Water | 68.0 g |
| Energy | 145 kcal |
| Energy | 609 kj |
| Protein | 4.5 g |
| Total lipid (fat) | 4.0 g |
| Ash | 0.62 g |
| Carbohydrate, by difference | 22.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 22.8 g |
| Calcium, Ca | 83.0 mg |
| Iron, Fe | 0.38 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 118 mg |
| Sodium, Na | 53.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 8.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.21 mg |
| Niacin | 0.08 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 45.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 161 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 65.0 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin K (phylloquinone) | 0.20 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.05 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.20 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.97 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.39 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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) | 0.01 g |
| Cholesterol | 90.0 mg |
Amino acid profile (per 100g)
Estimated from Gelatin desserts, dry mix — USDA does not publish this profile for Desserts.
| Tryptophan | 0.00 g |
| Threonine | 0.15 g |
| Isoleucine | 0.12 g |
| Leucine | 0.25 g |
| Lysine | 0.35 g |
| Methionine | 0.06 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.03 g |
| Valine | 0.21 g |
| Arginine | 0.68 g |
| Histidine | 0.07 g |
| Alanine | 0.82 g |
| Aspartic acid | 0.54 g |
| Glutamic acid | 0.89 g |
| Glycine | 1.9 g |
| Proline | 1.3 g |
| Serine | 0.27 g |
FAQ
Why does my flan have bubbles or a rough texture?
Bubbles form from over-beating the egg mixture or baking at too high a temperature. Mix gently, strain the custard, and bake in a water bath at a low, steady heat for a perfectly smooth texture.
Can I make flan without dairy?
Yes, you can use full-fat coconut milk or a blend of plant-based milks for a dairy-free version, though the texture and flavor will be slightly different.
How do I get the flan out of the mold cleanly?
After chilling completely, run a thin knife around the edge. Briefly dip the bottom of the mold in hot water (5-10 seconds) to loosen the caramel, then confidently invert it onto a plate.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.45 kcal/g · 12% calories from protein · 0.0 g fiber · 22.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.