Ultra-processed foods and sweets
Flan (caramel custard)
Per 100 g (3.5 oz), flan (caramel custard) provides 4.5 g of protein and 145 kcal, a low energy density.
Estimated satietyHow it is calculated
Estimated satiety: 2 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 145 kcal/100 g | +1 |
| Protein: 3.1 g/100 kcal | 0 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 68.0 g of water, under 70 | 0 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 8 primary
- Data
- USDA FDC 167574
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 145 kcal per serving
- 145 kcal per 100 g (3.5 oz)
- Protein
- 4.5 g per serving
- 4.5 g per 100 g (3.5 oz)
- Carbohydrates
- 22.8 g per serving
- 22.8 g per 100 g (3.5 oz)
- of which sugars
- 22.8 g per serving
- 22.8 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 4 g per serving
- 4 g per 100 g (3.5 oz)
- of which saturated
- 1.8 g per serving
- 1.8 g per 100 g (3.5 oz)
- Water
- 68 g per serving
- 68 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Desserts, flan, caramel custard, prepared-from-recipe (FDC ID 167574), accessed September 23, 2026.
A typical 100 g (3.5 oz) serving provides about 145 kcal, 4.5 g of protein, and 0 g of fiber.
What it is and how to eat it
The DLE, the Spanish-language dictionary, defines flan as a sweet made with egg yolks, milk and sugar, set in a bain-marie in a mold usually coated with caramelized sugar, and the Diccionario de americanismos records quesillo, in southwestern Colombia and Venezuela, for a sweet of egg yolks, milk and sugar cooked to the consistency of flan. This page covers USDA's caramel custard made from a recipe, with 145 kcal, 22.8 g of sugars, 4.53 g of protein and 4.03 g of fat, 1.8 g of it saturated, per 100 g.
A 100 g (3.5 oz) serving provides 145 kcal, 22.8 g of sugars and 4.5 g of protein, and the half cup USDA uses as a measure, 153 g, reaches 222 kcal and 34.9 g of sugars. It is soft and easy to swallow, and the 2025 nutrition advisory on GLP-1 therapy lists enjoying portion-controlled treats among the habits to encourage and suggests eating protein-rich foods first, so it fits better as a small dessert after a dish with protein than as a meal in itself.
What the evidence says
WHO counts added sugar as free sugar, but not the sugars naturally present in milk, and recommends keeping free sugars below 10% of daily energy, about 50 g on a 2,000 kcal diet; USDA does not separate the two kinds in the 22.8 g of sugars per 100 g of this flan. With USDA's figures and Mexico's NOM-051, I calculate that a packaged flan with added sugar would carry the "EXCESO GRASAS SATURADAS" (excess saturated fat) seal, because saturated fat provides 11% of its energy, above 10%, but not "EXCESO CALORÍAS" (excess calories), because it does not reach 275 kcal per 100 g, or "EXCESO SODIO" (excess sodium), because its 53 mg per 100 g reach neither 300 mg nor 1 mg per kcal. Just 3.7 of its 22.8 g of sugars per 100 g would have to be added for it to carry "EXCESO AZÚCARES" (excess sugars) as well (my calculation). Protein supplies 12.5% of its energy, just above the 12% for "source of protein", but its 83 mg of calcium per 100 g fall short of the 120 mg for "source of calcium" (Regulations (EC) No 1924/2006 and (EU) No 1169/2011).
Satiety
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.
What to keep in mind on a GLP-1 medication
Frequently asked questions about flan (caramel custard)
How many grams of protein are in a 100 g (3.5 oz) serving of flan (caramel custard)?
100 g (3.5 oz) of flan (caramel custard) has 4.5 g of protein. A typical 100 g (3.5 oz) serving has about 4.5 g of protein. That is 3.1 g of protein per 100 kcal.
How many kcal are in a 100 g (3.5 oz) serving of flan (caramel custard)?
100 g (3.5 oz) of flan (caramel custard) has 145 kcal. A typical 100 g (3.5 oz) serving has about 145 kcal. That is a low energy density.
Does flan (caramel custard) keep you full?
Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. 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. It is an estimate based on its composition, not a measurement in people.
What should I know about flan (caramel custard) if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?
Based on our tags, this is what matters about flan (caramel custard) on a GLP-1 medication. “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.
What is a typical serving of flan (caramel custard)?
We use 100 g (3.5 oz) as a typical serving. That amount provides about 145 kcal, 4.5 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Desserts, flan, caramel custard, prepared-from-recipe (FDC ID 167574).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "flan" (in Spanish).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "quesillo" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .
- RegulatorDiario Oficial de la Federación (Ministry of Economy and Ministry of Health, Mexico).Modificación a la Norma Oficial Mexicana NOM-051-SCFI/SSA1-2010 (Mexico's labeling standard for prepackaged foods and non-alcoholic beverages), Diario Oficial de la Federación, March 27, 2020; section 4.5.3, Table 6 and second transitory article (in Spanish).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .