1 serving (100 grams) contains 140 calories, 4.0 grams of protein, 4.0 grams of fat, and 22.0 grams of carbohydrates.
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Nutrition Information
Calories |
350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10 g | 12% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35 mg | 11% | |
| Sodium | 162.5 mg | 7% | |
| Total Carbohydrates | 55 g | 20% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 22.5 g | ||
| protein | 10 g | 20% | |
| Vitamin D | 20 mcg | 100% | |
| Calcium | 375 mg | 28% | |
| Iron | 0 mg | 0% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Flan
Flan is a rich, creamy custard dessert topped with a layer of soft caramel. Originating in Roman times, the recipe was adapted in Spanish cuisine and later became a staple across Latin America. Made from eggs, milk, and sugar, flan offers a balanced nutritional profile, with moderate amounts of protein (4g per serving), calcium (150mg), and vitamin D (8 IU) due to its milk and egg base. It typically provides 140 calories per serving, with 4g of fat and 22g of carbohydrates, making it an indulgent but nutrient-rich dessert option when consumed mindfully.
Health Benefits
- Provides calcium (150mg per serving), which supports healthy bones and teeth.
- Contains vitamin D (8 IU per serving), promoting calcium absorption and immune function.
- Includes high-quality protein (4g per serving) from eggs and milk, aiding muscle repair and growth.
Dietary Considerations
Selection and Storage
Store flan in the refrigerator, tightly covered, for up to 3 days. For best results, serve chilled.
Common Questions About Flan Nutrition
Is flan a good source of protein?
Flan contains a moderate amount of protein, offering about 4 grams per serving. While it’s not a high-protein food, the protein mainly comes from the eggs and dairy used in its preparation, making it a modest contribution to your daily protein needs.
Can I eat flan on a keto diet?
Flan is not typically suitable for a standard keto diet due to its 22 grams of carbohydrates per serving, which includes 9 grams of sugar. However, keto-friendly versions can be made using low-carb sweeteners and alternative ingredients.
Is flan healthy or bad for you?
Flan can be enjoyed as an occasional treat but is relatively high in sugar and low in essential nutrients like fiber and vitamins. Its calorie content is moderate at 140 per serving, but individuals watching sugar intake or managing conditions like diabetes should consume it in moderation.
What is the recommended serving size for flan?
A single serving of flan is typically 150-200 grams, which provides around 140 calories. This portion is adequate for most people when enjoyed as a dessert. Be mindful of larger portions as they can increase caloric and sugar intake.
How does flan compare to similar desserts like crème brûlée or custard?
Flan is similar to crème brûlée and custard as they all share a rich, creamy texture from eggs and dairy. However, flan is typically lower in fat and calories, with 140 calories and 4 grams of fat per serving, while crème brûlée often contains heavier cream and a caramelized sugar top, making it higher in both fat and sugar.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Flan DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Calcium Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsDiscusses calcium's importance, a key nutrient commonly found in flan due to its dairy content.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA)Includes guidance on consuming nutrient-rich foods like flan in moderation within a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
