Does Custard Contain High Calories? A Complete Guide to Its Nutritional Value

November 30, 2025 •

3 min read

According to nutritional data, a standard serving of traditional custard can contain between 120 and 200 calories, making many wonder: does custard contain high calories? The calorie count is highly dependent on the ingredients used, with homemade versions allowing for more control over fat and sugar content.

Quick Summary

Custard's caloric value varies based on its ingredients, like milk, eggs, and sugar. This article explores the nutritional differences between homemade and store-bought custard, provides healthier alternatives, and discusses how preparation methods impact the final calorie count.

Key Points

Calorie Content Varies: The number of calories in custard depends heavily on the ingredients used, such as the type of milk, cream, and amount of sugar.
Homemade vs. Store-Bought: Homemade versions offer more control over calorie and sugar levels, often with higher nutrient density and less added sugar than their store-bought counterparts.
Full-Fat Ingredients Add Calories: Using whole milk, heavy cream, and more egg yolks significantly increases the fat and calorie count of the final product.
Sugar is a Major Contributor: The addition of sugar is a primary source of carbohydrates and calories. Reducing sugar or using calorie-free alternatives is an effective strategy for lowering the calorie count.
Healthier Alternatives Exist: For a low-calorie version, consider using low-fat milk, calorie-free sweeteners, or incorporating options like Greek yogurt or chia seeds.
Moderation is Key: Regardless of the recipe, portion control is crucial for managing calorie intake, especially when enjoying a traditional, richer custard.
Nutrient Benefits: Despite the potential for high calories, custard can be a good source of calcium, protein, and B vitamins, particularly when made with milk and eggs.

Unpacking the Calorie Question: What Determines Custard's Energy Content?

Understanding whether a food is high in calories depends on its preparation and ingredients. For custard, the answer isn't a simple 'yes' or 'no.' A standard custard made with full-fat milk, eggs, and sugar will naturally be higher in calories than a lighter, modified version. This is because the classic components—especially the fats from whole milk or egg yolks—are energy-dense. However, with careful choices, you can create a custard that is less calorific without sacrificing flavor.

The Role of Core Ingredients

Milk/Cream: Full-fat milk and heavy cream are significant contributors to custard's calorie and fat content. Opting for skimmed or low-fat milk, or even a plant-based alternative like unsweetened almond or oat milk, can drastically reduce the energy density. Coconut milk can be used for a dairy-free, but still calorie-dense, option.
Eggs: Egg yolks, while adding richness and creaminess, are higher in fat and cholesterol than egg whites. A whole-egg recipe will be different nutritionally from one using just yolks. Eggs also contribute valuable protein and vitamins, making them a nutritious component.
Sweeteners: The sugar added to custard is a major source of carbohydrates and calories. For a healthier take, you can reduce the amount of sugar or replace it entirely with natural, non-caloric sweeteners like stevia.
Thickeners: Traditional recipes use eggs for thickening. However, many custard powders rely heavily on cornstarch. While cornstarch itself has a low calorie count, the nutritional profile changes dramatically when mixed with milk and sugar.

Homemade vs. Store-Bought Custard: A Nutritional Showdown

When it comes to controlling calorie intake, homemade custard offers a distinct advantage over store-bought versions. Pre-made custards often contain more added sugars and preservatives to extend shelf life and enhance flavor.


Feature	Homemade Custard	Store-Bought Custard
Calorie Control	High—You choose the type of milk, amount of sugar, and thickening agent.	Low—Ingredients are pre-determined, often with higher sugar and fat content for taste.
Nutrient Density	Higher—Made with whole, natural ingredients like eggs and milk, providing more vitamins (like B12) and calcium.	Lower—May contain artificial additives, colors, and lower-quality thickeners instead of natural egg yolks.
Sugar Content	Customizable—Easily reduced or swapped for alternatives like stevia.	High—Often loaded with sugar to appeal to a broader market.
Fat Content	Customizable—Choose between full-fat, low-fat, or non-dairy milk to control saturated fat levels.	Varies, but often made with full-cream milk, leading to a higher saturated fat count.

Low-Calorie Alternatives and Serving Suggestions

For those watching their calorie intake, there are plenty of ways to enjoy a custard-like dessert without the high energy count. Substituting ingredients is a simple and effective strategy:

Use low-fat or plant-based milks: As mentioned, opting for skimmed milk, almond milk, or oat milk can significantly cut calories.
Swap sugar: Use natural, calorie-free sweeteners like stevia, monk fruit, or erythritol.
Try Greek yogurt custard: A recipe using nonfat Greek yogurt and egg whites can provide a protein-packed, lower-calorie treat.
Serve with fruit: Instead of calorie-dense toppings, use fresh berries or other fruits to add natural sweetness, fiber, and nutrients.
Create chia seed pudding: For a completely different but creamy and satisfying option, make a chia seed pudding, which is rich in fiber and healthy fats.

Making Healthier Choices

Making healthier choices with custard isn't about complete avoidance but about informed enjoyment. Portion control is a major factor; a small serving can fit into a balanced diet, especially when paired with nutrient-dense foods. Incorporating custard into meals or snacks, rather than treating it as an indulgent extra, can also be beneficial. For example, a small dish of custard with fresh fruit can be a balanced snack that satisfies a sweet craving healthily.

Conclusion: A Matter of Ingredients and Moderation

Ultimately, whether custard contains high calories is a direct result of its recipe and serving size. A traditional custard made with full-fat milk and sugar is certainly a high-calorie dessert, but it's also a source of protein, calcium, and vitamins. The good news is that you don't have to give it up entirely. By opting for homemade versions with low-fat or alternative milks, reducing sugar, or exploring substitutes like Greek yogurt, you can create a delicious dessert that fits your dietary goals. The key is moderation and being mindful of the ingredients that make up this comforting treat. Acknowledge that a rich, creamy custard is a special indulgence, while a healthier, modified version can be enjoyed more regularly as part of a balanced diet.

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Frequently Asked Questions

Yes, you can include custard in a weight-loss diet, but focus on moderation and ingredients. Opt for homemade versions using low-fat milk and sugar alternatives, and control your portion size.

Generally, custard can be lower in calories than standard ice cream, but this depends on the ingredients. Frozen custard, for example, is typically higher in calories and fat than regular ice cream because it contains more egg yolks and has less air.

Custard powder itself has few calories but is high in carbohydrates. The overall nutritional value, including calories, is determined by the milk and sugar added during preparation. Traditional custard made with whole eggs tends to have more protein and micronutrients.

For lower-calorie options, consider making custard with low-fat or plant-based milks and sugar substitutes. Alternatives include Greek yogurt custard or chia seed pudding.

Yes, traditional custard, especially with added sugars, can increase blood sugar levels. Diabetics should choose sugar-free versions, use low-carb milk alternatives, and practice strict portion control.

To reduce calories, use skimmed or low-fat milk instead of full-fat milk or cream, decrease the amount of sugar, or use a calorie-free sweetener.

In most cases, homemade custard is healthier because you have complete control over the ingredients, allowing you to reduce sugar, fat, and avoid artificial additives and preservatives often found in commercial products.