Fruit flan

Dessert

Item Rating: 61/100

1 serving (150 grams) contains 250 calories, 4.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		238.1 mg	10%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	3.2 g	11%
	Sugars	39.7 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		1.6 mg	8%
Potassium		238.1 mg	5%

* 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

🧈 High saturated fat

Source of Calories

Fat: 114 cal (29.0%)

Protein: 25 cal (6.4%)

Carbs: 254 cal (64.5%)

About Fruit flan

Fruit flan is a dessert dish consisting of a sweet shortcrust pastry base, a custard or cream filling, and an assortment of fresh fruits such as berries, kiwi, and citrus segments. Originating from Europe, variations of the fruit flan are found in French, German, and British cuisines. Nutritionally, fruit flan provides vitamins and antioxidants from its fruit toppings, along with carbohydrates from the pastry, and calcium and protein (if dairy-based custard is used). However, it is typically moderate to high in sugar and fat due to the pastry and filling.

Health Benefits

• The fruits used in the topping are rich in vitamin C, which supports the immune system and promotes healthy skin.
• Fresh fruits add dietary fiber, aiding in digestion and improving gut health.
• If made with dairy-based custard, it can provide calcium, which is essential for strong bones and teeth.

Dietary Considerations

Allergens: Contains gluten, dairy, eggs

Suitable for: Vegetarian

Not suitable for: Vegan, gluten-free, lactose-intolerant, egg-free

Selection and Storage

Store fruit flan in an airtight container in the refrigerator for up to 3 days. Avoid freezing as the fruit topping may lose texture and the pastry may become soggy.

Common Questions About Fruit flan Nutrition

How many calories and nutrients are in a fruit flan?

A typical slice of fruit flan contains around 250-400 calories, primarily depending on the crust (e.g., pastry or sponge) and the topping (types of fruit and additional sugar or glaze). It provides minimal protein (2-5g per serving) and small amounts of vitamins like Vitamin C from fruits. However, it is relatively high in carbohydrates (30-50g per slice) and added sugars, depending on the recipe.

Is fruit flan suitable for a keto diet?

Fruit flan is not generally keto-friendly, as it is high in carbohydrates and contains added sugars from the pastry base and glaze. One slice typically contains 30-50g of carbs, which exceeds the daily carb allowance for most people on a ketogenic diet. To make it keto-compatible, alternative low-carb flan bases and sugar-free fruit toppings can be used.

What are the health benefits or concerns of eating fruit flan?

Fruit flan can provide some health benefits if fresh fruits high in fiber and vitamins are used, such as berries or kiwi. However, the dessert is often high in refined sugars and saturated fats from the crust and glaze, which should be consumed in moderation to avoid health concerns like weight gain or spiking blood sugar levels. Opting for recipes with less sugar or whole-grain crusts can make it a slightly healthier choice.

What is the recommended portion size for fruit flan?

A standard portion size for fruit flan is one slice, typically about 1/8 of a full-sized flan, which amounts to approximately 100-150g. Eating more than this portion can quickly add excessive calories and sugar. Pairing a slice with a side of plain Greek yogurt or fresh fruit can make it feel more substantial while keeping portions reasonable.

How does fruit flan compare to other fruit-based desserts?

Fruit flan is lighter than many creamy desserts like cheesecakes or trifles, but it is generally sweeter and higher in refined carbs due to the crust and glaze. Compared to a fresh fruit salad, fruit flan is higher in calories and added sugars but provides a more indulgent treat. If you prefer a more nutrient-dense dessert, using whole-grain or almond flour for the crust and unsweetened natural fruits as toppings can help improve its nutritional profile.

Data Sources & Scientific References