Calories and Nutritions in Flan

A 100g serving of flan contains 177 calories. A 100g serving of caramel flan contains 145 calories. A 100g serving of vanilla flan contains 232 calories.

One kilogram (1000g) of flan contains 1,770 calories. One kilogram of caramel flan contains 1,450 calories. One kilogram of vanilla flan contains 2,320 calories.

One whole flan from a recipe (1531g) contains 2220 calories. A single-serving Goya Flan (113g) has 180 calories. A Senor Rico Caramel Flan cup (113g) contains 160 calories.

The nutritional upsides of flan are linked to its primary ingredients, milk and eggs. An account of these potential benefits is provided here.

• Provides High-Quality Protein: The eggs and milk used to make the custard base supply a significant amount of high-quality protein, which is essential for muscle repair and building tissues. A medium slice of flan (113g) contains 5.9g of protein.
• Rich in Calcium and Vitamin D: The milk in the custard is a primary source of calcium, and the eggs provide Vitamin D, both of which are crucial for building and maintaining strong bones. A study by Heaney, R. P. (2009), "Dairy and bone health," confirms that dairy products are a primary source of dietary calcium.
• Contains Choline for Brain Health: Egg yolks are a key ingredient, making flan a source of choline, a nutrient that is vital for brain development, memory, and neurotransmitter synthesis. A study by Zeisel, S. H., & da Costa, K. A. (2009), "Choline: an essential nutrient for public health," confirms that choline is a critical nutrient for cognitive function.

The dessert's rich and sweet nature presents several health considerations. An examination of these health risks is detailed here.

• Extremely High in Sugar: Flan is made with a large amount of sugar in both the custard and the caramel sauce, which can cause a rapid and significant spike in blood glucose levels. A scientific statement from the American Heart Association by Johnson, R. K., et al. (2009), "Dietary sugars intake and cardiovascular health," recommends strict limits on added sugar, linking high consumption to an increased risk of obesity and heart disease. A healthier alternative is a bowl of plain Greek yogurt. A suggested amount is to limit consumption to one small slice on a rare occasion.
• Contains Saturated Fat: Flan made with whole milk or heavy cream contains saturated fat, which can raise LDL (bad) cholesterol levels. A presidential advisory from the American Heart Association by Sacks, F. M., et al. (2017), "Dietary Fats and Cardiovascular Disease," reaffirmed the recommendation to lower saturated fat intake to reduce the risk of cardiovascular disease.

No, flans are not a healthy food because the detrimental effects of the high sugar content overwhelm any nutritional benefits from the milk and eggs. The dessert's impact on metabolic health is negative. The high glycemic load from the sugar and refined carbohydrates can lead to sharp fluctuations in blood glucose. A meta-analysis by Sahyoun, N., et al. (2008), " Dietary glycemic index and glycemic load and the risk of type 2 diabetes in older adults," found that diets with a high glycemic load are associated with an increased risk of type 2 diabetes. For cardiovascular health, high sugar intake can lead to an increase in triglycerides and other risk factors. A review by Te Morenga, L. A., et al. (2013), "Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies," concluded that reduced intake of dietary sugars is associated with a decrease in body weight. For liver health, the high fructose content (from sucrose) can be converted into fat by the liver. A review by Jensen, T., et al. (2018), "Fructose and sugar: A major driving force for non-alcoholic fatty liver disease," details how excess sugar consumption promotes fat accumulation in the liver.

Yes, flan is bad for a person when consumed regularly. The dessert is extremely high in sugar, with a single medium slice containing over 32 grams. High sugar intake is linked to a host of negative health outcomes. A meta-analysis by Imamura, F., et al. (2015), "Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes," demonstrated a clear link between consuming sugary items and a higher risk of developing type 2 diabetes. The sugar also contributes empty calories, which can lead to weight gain. A meta-analysis by Malik, V. S., et al. (2006), "Intake of sugar-sweetened beverages and weight gain: a systematic review," found clear evidence linking the consumption of sugary items to weight gain. Furthermore, the high sugar content can negatively affect heart health by increasing triglycerides and other risk factors. A review by DiNicolantonio, J. J., et al. (2016), "The evidence for saturated fat and for sugar related to coronary heart disease," argues that sugar consumption is a greater driver of heart disease than dietary fat. A suggested consumption rate is to treat flan as a rare indulgence, limiting intake to one small slice.

Yes, flan is unhealthy when eaten often. Regular consumption of high-sugar, high-calorie desserts like flan can lead to chronic health problems. The primary risk is the development of metabolic syndrome and type 2 diabetes. A review by Stanhope, K. L. (2016), "Sugar consumption, metabolic disease and obesity: The state of the controversy," details how chronic excessive sugar intake is a key driver of these conditions. Frequent consumption also contributes to weight gain and obesity. A study by Pérez-Escamilla, R., et al. (2012), "Dietary energy density and body weight in adults and children: a systematic review," found a positive association between consuming energy-dense foods and having a higher body weight. The high saturated fat content in some flan recipes can also negatively impact cardiovascular health over time. A systematic review by Hooper, L., et al. (2020), "Reduction in saturated fat intake for cardiovascular disease," confirmed that reducing saturated fat intake leads to a reduction in cardiovascular events. A suggested consumption rate is to limit flan to special occasions, not as a regular part of the diet.

The ingredients used in the custard base determine the calorie count of flan. A Filipino-style Leche Flan has the highest calorie value at 300 calories per 100 grams, a consequence of using high-sugar condensed milk and a large number of high-fat egg yolks. A classic caramel flan contains the lowest calorie value at 145 calories per 100 grams, representing a baseline made with regular milk and whole eggs. A Chocoflan falls in between, with its higher calorie count coming from the addition of a dense chocolate cake layer.

Flan is served only as a dessert and is not paired with savory main entrees. The delicate profile of the custard and caramel makes the dessert incompatible with a main dish. Flan is conventionally presented at the conclusion of a meal, particularly within Latin American, Spanish, and Filipino culinary traditions.

The calories in flan change based on the flan serving size and recipe. A small piece of flan (one cubic inch, 19g) has 34 calories. A medium slice (113g) contains 200 calories. A large slice (140g) has 248 calories. A half-cup serving of caramel flan (153g) contains 222 calories. Commercial single-serving products are also available, such as the Senor Rico Caramel Flan (113g) which contains 160 calories.

Yes, flan desserts vary significantly in calories by recipe. The primary drivers of the calorie count are the type of dairy used and the ratio of egg yolks to whole eggs. A classic flan made with low-fat milk will have far fewer calories than a traditional Leche Flan, which is made with high-sugar condensed milk and a large number of high-fat egg yolks. A 100g serving of a standard flan has 145 calories, while a 100g serving of Leche Flan can have 300 calories. Adding a layer of chocolate cake to create Chocoflan also dramatically increases the calorie count.

The history of flan begins in ancient Rome. The Romans were the first to domesticate chickens for egg production and created a savory dish called "flado" from eggs, milk, and various ingredients, which was then baked. The name comes from the Old German word "flado," meaning a flat cake. As the recipe spread throughout Europe, the Spanish developed a sweet version, adding a caramelized sugar topping. This sweet custard, known as crème caramel in France and flan in Spain, was brought to the Americas by Spanish and Portuguese colonists. The dessert became immensely popular in Latin America and the Philippines, where each culture adapted the recipe, most notably by incorporating local ingredients like condensed milk in place of fresh milk, creating the rich and dense versions known today.