Does Custard Have High Calories? An In-Depth Nutrition Diet Analysis

November 4, 2025 •

4 min read

According to nutritional data, a standard 100-gram serving of custard can contain between 120 and 200 calories, prompting many to question, "Does custard have high calories?". The answer, however, is not a simple yes or no, as the calorie content can vary dramatically depending on preparation methods, ingredients, and portion size.

Quick Summary

Custard's calorie count varies based on its ingredients, such as milk, cream, and sugar. While traditional recipes can be energy-dense, modifications like using low-fat milk, natural sweeteners, and controlling portion sizes can significantly reduce its caloric impact, allowing it to fit into a balanced eating plan.

Key Points

Variable Calorie Count: The calorie content of custard depends significantly on its ingredients, with full-fat dairy, sugar, and egg yolks increasing the total.
Homemade vs. Store-Bought: Homemade custard provides greater control over calorie and sugar content, allowing for healthier ingredient swaps, while commercial versions can vary widely.
Healthy Ingredient Swaps: Using low-fat or plant-based milks, natural sweeteners like stevia, and alternative thickeners can substantially reduce custard's caloric impact.
Portion Control is Key: Even with a traditional recipe, managing portion sizes is crucial for keeping custard as a moderate treat within a balanced diet.
Pair with Nutrient-Dense Foods: Serving custard with fresh fruits adds vitamins, fiber, and natural sweetness, making the dessert more nutritious and filling.
Custard vs. Other Desserts: While traditional custard can be comparable to or less caloric than ice cream, its calorie count is typically higher than simple options like fruit salad or certain low-fat puddings.

The Ingredients That Dictate Custard's Calorie Content

To understand the calorie profile of custard, one must first look at its basic components. A traditional, rich custard is typically made with full-fat milk or cream, egg yolks, and a substantial amount of sugar. Each of these ingredients contributes significantly to the final energy count.

Full-Fat Dairy Products

Full-cream milk and heavy cream are foundational to traditional custard's rich texture and flavor. While delicious, these ingredients are a primary source of fat and, consequently, calories. For those managing their caloric intake, swapping full-fat for lower-fat dairy options is a straightforward way to make a healthier choice.

The Role of Sugar

Added sugar is another major calorie contributor in many custard recipes, both homemade and store-bought. A significant portion of custard's total carbohydrate count is often in the form of sugar, which adds empty calories without providing substantial nutritional value. Control over sugar is one of the most effective ways to lower the calorie density of custard.

Eggs and Egg Yolks

Egg yolks add to custard's creamy consistency and nutritional value, but also increase its fat and cholesterol content. While eggs are a good source of protein, using a higher proportion of egg whites or adjusting the number of yolks can help lower the overall calorie load.

Additional Flavorings and Toppings

Often, the additions are where the calorie count truly skyrockets. Fruits add natural sugars and fiber, but toppings like syrups, granola, or whipped cream can drastically increase the total calories and sugar in a single serving.

Homemade vs. Store-Bought: A Nutritional Perspective

The choice between making custard from scratch and buying it pre-made has significant nutritional implications. Homemade custard offers the ultimate control over ingredients, while store-bought options provide convenience but often contain more added sugars and preservatives.

Homemade Custard: Making custard at home allows you to use low-fat or alternative milks (like almond or soy milk), reduce the amount of added sugar by using natural sweeteners or less refined sugar, and experiment with thicker, lower-calorie bases like Greek yogurt. This approach empowers the consumer to tailor the dessert to their specific dietary needs.
Store-Bought Custard: Pre-packaged custards, while convenient, can be a mixed bag nutritionally. Some brands offer 'low-fat' or '97% fat-free' versions, but it is critical to check the nutrition labels for sugar content. The total energy (kJ) can be surprisingly high in some commercial products compared to a carefully crafted homemade version.

Comparing Custard's Calories with Other Desserts

Understanding how custard fits into the broader dessert landscape is helpful for those on a nutrition diet. Here is a comparison to illustrate the relative calorie density of different dessert options.


Dessert (100g serving)	Approx. Calories	Approx. Sugar	Approx. Fat	Notes
Traditional Custard	120-200	High	Moderate-High	Depends heavily on recipe. Can be rich due to cream and eggs.
Low-Fat Homemade Custard	~100-150	Lower	Low	Using skim milk and less sugar significantly reduces calories.
Vanilla Ice Cream	200-250	High	High	Generally higher in calories and fat than most custards.
Chocolate Pudding	~105	Moderate	Low-Moderate	Can have slightly fewer calories than custard, but sugar can vary.
Fresh Fruit Salad	~50-80	Low (Natural)	Very Low	Naturally low-calorie, nutrient-dense option.

Note: Nutritional values can vary widely based on brand, recipe, and portion size. Always check specific product labels.

Lowering Custard's Caloric Impact on Your Diet

For those who love custard but are mindful of their calorie intake, several strategies can help make it a healthier treat.

Strategic Ingredient Swaps

Making small changes can have a big impact. Consider these substitutions:

Dairy: Switch from full-cream to low-fat or skim milk. Plant-based milks like almond or soy are also viable low-calorie alternatives.
Sweeteners: Instead of refined white sugar, use natural sweeteners like honey, maple syrup, or stevia.
Thickeners: Use cornflour or arrowroot powder instead of relying solely on egg yolks for thickness. Using more egg whites and fewer yolks can also help.

Practice Portion Control

Even with a traditional recipe, moderation is key. Serving smaller, individual portions, especially in appealing dishes, can make the treat feel more satisfying without overindulgence.

Pair with Nutritious Add-ins

Enhance your custard with healthful additions. Pairing custard with fresh fruit not only adds vitamins and fiber but also provides flavor and texture without extra calories. Berries, bananas, and other fruits can make a small serving of custard feel more substantial.

Conclusion

So, does custard have high calories? The answer depends entirely on how it's prepared and consumed. While a traditional, rich recipe made with cream and sugar can be a calorie-dense indulgence, it doesn't have to be. By making mindful ingredient swaps like using lower-fat milk and natural sweeteners, practicing portion control, and focusing on homemade versions, custard can be a perfectly acceptable part of a balanced nutrition diet. The key is to be aware of the nutritional profile of your specific custard and make deliberate choices to align with your health goals, proving that you can still enjoy a classic dessert without derailing your diet.

For more specific recipe ideas for healthier alternatives, you can explore resources like Fitelo's fruit custard recipe for weight loss, which suggests using natural sweeteners.

Frequently Asked Questions

Custard can be a healthy part of a balanced diet if consumed in moderation and prepared mindfully. While traditional custard can be high in calories, it provides calcium and protein from milk and eggs. Opting for low-fat versions with less added sugar makes it a healthier choice.

The primary ingredients that contribute to custard's high calorie count are full-fat dairy (milk and cream) and added sugar. Traditional recipes also use egg yolks, which increase the fat content. The more fat and sugar used, the higher the overall calories.

Homemade custard is generally healthier because you have full control over the ingredients. You can choose to use low-fat milk, less sugar, or alternative sweeteners. Store-bought options often contain more added sugars and preservatives, though some low-fat versions are available.

To make custard lower in calories, you can make several substitutions: use skim or low-fat milk instead of full-fat, swap refined sugar for natural sweeteners like stevia or honey, and increase the proportion of egg whites while reducing yolks.

In general, traditional custard can be lower in calories and fat than standard ice cream. For example, some sources indicate custard might have around 122 calories per 100g, while ice cream could be 207-250 calories for the same amount. However, this varies by recipe and preparation.

Yes, you can eat custard on a weight loss diet, but it requires moderation and smart choices. Opt for lower-calorie, homemade versions with reduced sugar and fat. Ensure your portion sizes are controlled and balance it with nutrient-dense foods to stay within your daily calorie goals.

Excellent low-calorie alternatives to traditional custard include simple fruit salad, sugar-free puddings, or a custard made with almond milk and natural sweeteners. You can also use Greek yogurt with a hint of vanilla for a creamy, high-protein dessert.