Are Custard Creams High in Fat? Unpacking the Nutritional Facts

January 9, 2026 •

4 min read

With a typical fat content ranging from 19g to 24g per 100g, custard creams are indeed considered high in fat, a fact often overlooked in the dunking experience. The creamy filling and crumbly texture contribute significantly to their overall fat and calorie count, making them a treat best enjoyed in moderation.

Quick Summary

Custard creams are high in both total fat and saturated fat due to ingredients like palm oil in the filling. Compared to simpler biscuits like Rich Tea, they contain significantly more fat, placing them among the more indulgent biscuit options.

Key Points

High Fat Content: Custard creams contain a significant amount of fat, typically between 19g and 24g per 100g.
High Saturated Fat: A large portion of this is saturated fat, often 10g to 13.5g per 100g, contributing to higher cholesterol concerns.
Palm Oil is the Culprit: The creamy filling and crumbly biscuit texture are created using palm oil and palm kernel fat, which are high in saturated fats.
Less Healthy than Plain Biscuits: Custard creams contain significantly more fat than simpler alternatives like Rich Tea biscuits.
Moderation is Key: Enjoying custard creams in moderation is possible as part of a balanced diet, but consistent overconsumption is not recommended.
Healthier Alternatives Exist: For a lower-fat treat, consider alternatives like homemade low-fat custard, Rich Tea biscuits, or non-biscuit snacks like fruit or nuts.

What Are the Nutritional Facts for Custard Creams?

Custard creams are a beloved biscuit, but a closer look at their nutritional profile reveals they are not a low-fat snack. The high-fat content comes primarily from the vanilla-flavoured cream filling and the vegetable oils used to create their texture. For example, data for Sainsbury's own brand custard creams shows a fat content of 19.0g per 100g, with 10.0g of that being saturated fat. Other brands, like McVitie's, report slightly higher figures, with 21.6g of fat per 100g and 13.7g of saturated fat.

To put this into perspective, a single custard cream biscuit typically contains around 2.4 to 2.5g of fat, and roughly half of that is saturated. Saturated fats are the kind that nutritionists recommend limiting as they can raise blood cholesterol levels. Given that the average UK adult's reference intake (RI) for saturated fat is about 20g per day, having just a few biscuits can quickly add up.

Why Do Custard Creams Have So Much Fat?

The high fat content is not an accident; it is essential for achieving the biscuit's signature qualities. Here is why fat plays such a critical role:

The Creamy Filling: The luxurious, smooth texture of the vanilla-flavoured filling is created using a blend of fats and sugar. Palm oil and palm kernel fat are common ingredients that provide the right consistency and mouthfeel for the cream.
The Biscuit's Texture: In the biscuit-making process, fat is used to 'shorten' the dough, meaning it coats the flour proteins and prevents long gluten strands from forming. This results in the delicious, crumbly, melt-in-the-mouth texture that biscuit lovers enjoy.
Extended Shelf Life: The type of fats used, particularly palm oil, also contributes to the biscuit's stability and prevents it from going rancid quickly, which is crucial for packaged commercial products.

How Do Custard Creams Compare to Other Biscuits?

When placed side-by-side with other popular tea-time biscuits, the nutritional profile of a custard cream reveals it to be a more indulgent option. Many people assume all biscuits are roughly the same, but fat and saturated fat content can vary significantly based on the recipe and ingredients. Biscuits with creamy fillings, such as Bourbons, or very buttery ones, like shortbread, will naturally have a higher fat content than simpler, plainer varieties.

A Biscuit Fat Content Comparison


Biscuit Type	Total Fat (per 100g)	Saturated Fat (per 100g)
Custard Creams	19g – 24g	10g – 13.5g
Digestives	~21g	~10g
Rich Tea	~9g	~4.5g
Nice Biscuits	~24g	~12.8g

As the table above demonstrates, custard creams and Nice biscuits are on the higher end of the fat scale, comparable to Digestives in total fat but sometimes higher in saturated fat. In contrast, a simple Rich Tea biscuit contains less than half the fat of a typical custard cream.

Making Healthier Biscuit Choices

If you are watching your fat intake but still crave a sweet treat, there are many alternatives available. The key is to be mindful of both portion size and the type of biscuit you choose.

Switch to a Lighter Alternative: Opt for biscuits like Rich Tea or plain crackers, which contain significantly less fat and saturated fat.
Embrace Healthier Snacks: Instead of reaching for a biscuit, try a handful of nuts, a piece of fruit, or some rice cakes. These offer healthier fats, fibre, and other nutrients.
Bake Your Own: This allows you to control the ingredients and reduce the fat and sugar. Recipes exist for low-fat custards using skimmed milk or healthier sugar alternatives.
Pay Attention to Portion Size: If you do indulge in a custard cream, stick to one or two biscuits and stop there. Mindful eating can prevent you from overconsuming.

Can I still enjoy custard creams?

Absolutely. The key to any diet is balance and moderation. Occasional enjoyment of a favourite treat is part of a healthy relationship with food. By understanding the nutritional facts, you can make informed decisions. A single custard cream is not going to derail a healthy diet, but regularly eating large quantities could contribute to a high overall fat and sugar intake. For more detailed information on balanced eating, consider exploring resources like the National Health Service (NHS) Eatwell Guide, which provides a framework for healthy eating patterns.

Conclusion

So, are custard creams high in fat? Yes, they are. Their delightful taste and texture come at the cost of a significant fat and saturated fat content, mainly from the vegetable oils in the creamy filling. While they are not the healthiest option, they can still be enjoyed as an occasional treat within a balanced diet. Being aware of their nutritional information and considering lower-fat alternatives can help manage overall fat intake without sacrificing all indulgence. Ultimately, the pleasure of a biscuit should be balanced with conscious eating habits.

Frequently Asked Questions

A single custard cream biscuit contains approximately 2.4 to 2.5 grams of fat. Around half of this is saturated fat, with about 1.2 to 1.5 grams per biscuit.

Fat content can vary slightly between brands, but due to the nature of the creamy filling and biscuit recipe, all traditional custard creams are considered high in fat. Some brands may have slightly more or less than others.

Palm oil is used because it is semi-solid at room temperature, which provides the desired solid cream consistency. It also contributes to the crumbly texture of the biscuit and helps extend shelf life.

While both are high in fat compared to some other options, a typical custard cream has slightly more total and saturated fat than a digestive biscuit on a per-100g basis.

For a low-fat alternative, consider Rich Tea biscuits, which have a much lower fat content. Alternatively, homemade custard made with low-fat milk is a good option, or snacking on fresh fruit or nuts.

Most modern commercial biscuits, including custard creams, are made with non-hydrogenated palm oil to avoid trans fats. Checking the label is the best way to confirm.

To make homemade custard creams healthier, you can reduce the amount of fat in the recipe. Using low-fat milk for the filling or substituting some of the fat with a healthier alternative can help.