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Flan vs rice pudding

Flan and rice pudding have the same estimated satiety score: 2 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.

Two milk-based desserts.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 167574 and 168063

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Key differences

  • Flan provides more protein per calorie: 3.1 g per 100 kcal, versus 2.2 g for rice pudding.
  • Their energy density is similar: 145 kcal per 100 g for flan and 146 for rice pudding.
  • Neither provides a meaningful amount of fiber: 0 and 0.5 g per 100 g.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Flan (caramel custard), homemade; Arroz con leche (rice pudding), restaurant.
NutrientFlanserving: 100 g (3.5 oz)Rice puddingserving: 150 g (5.5 oz)Difference
Calories145 kcal per 100 g (3.5 oz)145 kcal per serving146 kcal per 100 g (3.5 oz)219 kcal per serving+1 kcal per 100 g (3.5 oz)+74 kcal per serving
Protein4.5 g per 100 g (3.5 oz)4.5 g per serving3.2 g per 100 g (3.5 oz)4.8 g per serving−1.3 g per 100 g (3.5 oz)+0.3 g per serving
Carbohydrates22.8 g per 100 g (3.5 oz)22.8 g per serving24.9 g per 100 g (3.5 oz)37.4 g per serving+2.1 g per 100 g (3.5 oz)+14.6 g per serving
of which sugars22.8 g per 100 g (3.5 oz)22.8 g per serving15.3 g per 100 g (3.5 oz)23 g per serving−7.5 g per 100 g (3.5 oz)+0.1 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0.5 g per 100 g (3.5 oz)0.8 g per serving+0.5 g per 100 g (3.5 oz)+0.8 g per serving
Fat4 g per 100 g (3.5 oz)4 g per serving3.7 g per 100 g (3.5 oz)5.5 g per serving−0.3 g per 100 g (3.5 oz)+1.5 g per serving
of which saturated1.8 g per 100 g (3.5 oz)1.8 g per serving1.9 g per 100 g (3.5 oz)2.9 g per serving+0.1 g per 100 g (3.5 oz)+1.1 g per serving
Water68 g per 100 g (3.5 oz)68 g per serving67.4 g per 100 g (3.5 oz)101.1 g per serving−0.6 g per 100 g (3.5 oz)+33.1 g per serving
Protein per 100 kcal3.1 g2.2 g−0.9 g
Estimated satiety (1 to 5)2 / 52 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Rice pudding minus Flan. Source: USDA FDC 167574 and 168063.

Per typical serving

With typical servings, 100 g (3.5 oz) of flan has about 145 kcal and 4.5 g of protein, and 150 g (5.5 oz) of rice pudding about 219 kcal and 4.8 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Flan and rice pudding have the same estimated satiety score: 2 out of 5.

  • Flan: Calculation: 1 (base) + 1 (low energy density: 145 kcal/100 g) + 0 (protein: 3.1 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 68.0 g of water, under 70) = 2.
  • Rice pudding: Calculation: 1 (base) + 1 (low energy density: 146 kcal/100 g) + 0 (protein: 2.2 g/100 kcal) + 0 (fiber: 0.3 g/100 kcal) + 0 (solid food with 67.4 g of water, under 70) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Flan

  • If you want more protein per calorie: 3.1 g per 100 kcal.
  • If you prefer a lighter typical serving: about 145 kcal in 100 g (3.5 oz).

Rice pudding

On the numbers it does not stand out from flan in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Flan. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Rice pudding. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Flan: every nutrient, frequently asked questions, and similar foods.
  • Rice pudding: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Desserts, flan, caramel custard, prepared-from-recipe (FDC ID 167574).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Restaurant, Latino, arroz con leche (rice pudding) (FDC ID 168063).accessed .