Does Custard Powder Healthy? Unpacking the Nutritional Truth

November 8, 2025 •

4 min read

Made primarily from cornstarch, most custard powder is low in fat but offers limited nutritional benefits on its own. The ultimate healthiness of your dessert depends largely on the milk, sugar, and additional ingredients you use, making an informed choice crucial to enjoying this popular treat guilt-free.

Quick Summary

The healthiness of custard made from powder is determined by how it is prepared, not the powder itself. While the powder is often low in fat, it is primarily carbohydrate-based, and its overall nutritional profile relies on the milk, sugar, and optional fruits added during cooking.

Key Points

Mostly Carbohydrates: Custard powder's primary ingredient is cornstarch, making it high in carbs and low in protein and fat on its own.
Preparation is Key: The final nutritional value is determined by the milk, sugar, and other ingredients added, not the powder itself.
Be Mindful of Sugar: The greatest health concern is the potential for high added sugar during preparation, which impacts calories and blood sugar levels.
Choose Healthier Ingredients: You can make custard healthier by using low-fat or plant-based milk and reducing the amount of sugar.
Boost with Nutrients: Adding fresh fruits, nuts, or seeds can significantly enhance the nutritional profile of your custard.
Know Your Additives: Commercial powders often contain artificial colors and flavors that homemade versions can avoid.

What's Really Inside That Box of Custard Powder?

Custard powder, a kitchen staple for creating a quick and easy dessert, was famously invented by Alfred Bird in 1837 for his egg-allergic wife. Unlike traditional egg-based custard, the modern powder is a simple convenience food designed to mimic the creamy texture and appearance of classic custard. To understand if custard powder healthy, you must first examine its base ingredients.

Core Ingredients of Commercial Custard Powder

Commercial custard powder typically consists of a few key components:

Cornstarch (or Maize Starch): This is the primary ingredient and thickening agent responsible for the custard's smooth consistency.
Flavoring: Vanilla is the standard flavoring agent, giving the custard its classic taste.
Salt: A small amount of salt is added to enhance the flavor profile.
Coloring Agents: Artificial colors, like annatto or tartrazine, are included to give the custard its characteristic yellow color, which is expected from egg-based recipes.

The Health Pros and Cons of Custard Powder

The question of whether custard powder is healthy has no simple 'yes' or 'no' answer. Its health implications are a matter of context and preparation. The powder itself is not a nutritional powerhouse, but it's a neutral base that can be customized.

Potential Downsides

High Carbohydrate Content: Since the base is cornstarch, custard powder is very high in carbohydrates, with little to no protein or fat in its dry form.
Nutrient Deficiency: Unlike traditional egg-based custard which provides protein and other nutrients, the powder itself offers minimal nutritional value.
Artificial Additives: The presence of artificial colorings can be a concern for those with sensitivities or a preference for all-natural products.
Added Sugar: The most significant health consideration comes from the sugar added during preparation. Excess sugar intake contributes to weight gain and blood sugar spikes.

Potential Benefits (with smart preparation)

Customizable Nutrition: You control what goes in it. Opting for low-fat or plant-based milk and using less sugar can make it a much healthier dessert.
Good Source of Calcium: When prepared with milk, custard becomes a good source of calcium, crucial for bone health.
Low-Fat Base: The dry powder is low in fat, making it a suitable base for low-fat or low-calorie desserts when paired with the right milk and sweeteners.
Gluten-Free Friendly: Most custard powder is cornstarch-based and therefore gluten-free, catering to individuals with gluten sensitivities or celiac disease.

Homemade vs. Commercial: A Nutritional Comparison


Feature	Commercial Custard Powder (Prepared)	Homemade Custard (from scratch)
Ingredients	Cornstarch, salt, artificial flavors, and coloring; prepared with milk and sugar.	Eggs, milk (or alternative), sugar (or alternative), vanilla.
Nutritional Profile	Low in nutrients on its own; prepared value depends on added ingredients. Can be a good source of calcium from milk.	Contains protein, vitamins (A, D, B vitamins), and calcium from eggs and milk. Offers a more nutrient-dense profile.
Control over Sugar	You can control the amount of sugar added, but the powder itself can be quite sugary depending on the brand.	Offers complete control over the type and amount of sweetener used.
Additives	Often contains artificial colors and flavorings.	Typically free from artificial additives when made at home.
Preparation	Quick and easy to prepare.	Requires more steps and effort, but offers superior flavor and nutrition.

How to Make Your Custard Healthier

For those who enjoy the convenience of custard powder but want to improve its health profile, several adjustments can be made to the preparation process:

Choose the Right Milk: Instead of full-fat milk, use low-fat milk, skimmed milk, or plant-based alternatives like almond, soy, or oat milk to reduce fat and calories.
Reduce Sugar Content: Significantly cut down on the amount of added sugar or use natural, low-calorie sweeteners. Adding fruits can also provide natural sweetness.
Add Fresh Fruits: Mix in fresh fruits like berries, bananas, or peaches for added fiber, vitamins, and antioxidants. This boosts the dessert's nutritional value and provides natural sweetness.
Incorporate Healthy Toppings: Garnish your custard with nuts, seeds, or cinnamon for added healthy fats, protein, and flavor without extra sugar.

Conclusion: A Matter of Moderation and Preparation

Ultimately, whether custard powder is healthy depends entirely on how it is prepared and consumed. As a processed product, the powder itself offers minimal nutritional benefit beyond being a source of carbohydrates. However, its neutral base and convenience allow for a high degree of customization. By being mindful of the added sugar and fat from milk, and by incorporating nutrient-rich additions like fruits, you can transform a simple dessert into a more balanced treat. For optimal nutrition, a homemade, egg-based custard remains the superior option, but with the right choices, custard powder can be a guilt-free indulgence in moderation.

How to Make Homemade Custard Powder

Frequently Asked Questions

No, commercial custard powder itself typically contains very little to no sugar. The high sugar content in prepared custard comes from the sugar that is added during the cooking process.

Yes, you can make a healthier custard by using low-fat or plant-based milk, significantly reducing the amount of added sugar, and incorporating fresh fruits for natural sweetness and extra nutrients.

Most custard powders are cornstarch-based and therefore gluten-free, but it is always best to check the product label for specific ingredient information and cross-contamination warnings.

On its own, custard powder has very little nutritional value. Most nutrients, such as calcium and protein, are contributed by the milk used during preparation.

To increase the protein content of your custard, use high-protein milk or plant-based milk alternatives, or you can add a scoop of protein powder during preparation.

Making homemade custard powder gives you complete control over the ingredients, allowing you to avoid artificial colors, flavors, and preservatives often found in store-bought versions.

A simple substitute for custard powder is to use cornstarch mixed with vanilla extract and a pinch of salt. This provides the thickening and flavor base without the artificial colors.