How many calories are in 100g of creme caramel?

December 6, 2025 •

3 min read

According to nutrition data, a typical 100g serving of creme caramel contains approximately 145 calories. However, this figure can vary depending on the specific ingredients and recipe used. Understanding the calorie content and nutritional makeup is key for those monitoring their dessert intake.

Quick Summary

A 100g serving of creme caramel typically contains around 145 calories, but this can fluctuate based on recipe variations. Key ingredients like milk, sugar, and eggs contribute to its nutritional profile, which includes fat, carbohydrates, and protein. Healthier alternatives exist for those seeking to reduce calorie intake.

Key Points

Standard Calorie Count: A typical 100g serving of creme caramel contains approximately 145 calories.
Ingredient Impact: Calorie content is highly dependent on the recipe, particularly the type of milk and amount of sugar used.
Macronutrient Profile: In addition to calories, 100g provides around 23g of carbohydrates, 4.5g of protein, and 4g of fat.
Lower-Calorie Versions: Making the dessert with low-fat milk and less sugar can significantly reduce its calorie and fat content.
Portion Control is Key: As with any dessert, managing portion sizes is crucial for controlling overall calorie intake.
Comparison to Other Desserts: Creme caramel is often a lighter choice compared to many other common baked desserts.
Source of Nutrients: Despite being a dessert, it provides some protein and calcium from its milk and egg base.

Understanding the Calorie Count in Creme Caramel

Creme caramel, also known as flan, is a classic dessert made from a custard base and a layer of soft caramel sauce. The calorie content of this treat is primarily derived from its main components: sugar, eggs, and dairy. While a standard 100g serving hovers around 145 calories, this is an average, and homemade or retail versions may differ significantly based on the type of milk (whole vs. skim), amount of sugar, and egg-to-milk ratio used.

For example, using whole milk and a higher sugar content will inevitably increase the overall calorie and fat count. Conversely, a lighter version made with low-fat milk and a sugar substitute will be much less calorific. It's also important to remember that serving sizes can often exceed 100g, so a single portion may contain more calories than the standard metric.

Nutritional Breakdown of Creme Caramel (per 100g)

Beyond just calories, it's insightful to look at the macronutrient breakdown of a typical 100g serving. While a delicious treat, creme caramel is not particularly nutrient-dense and is mainly a source of simple carbohydrates and fats.

Macronutrient Profile:

Calories: ~145 kcal
Carbohydrates: ~23g
Protein: ~4.5g
Fats: ~4g
Sugar: ~23g

This profile indicates that the dessert is high in sugar, which provides quick energy but is not ideal for those watching their blood sugar levels. The protein content comes from the eggs and milk, contributing to the dessert's satisfying, creamy texture. The fat content is also from the dairy and eggs, with about 1.8g being saturated fat.

Creme Caramel vs. Other Desserts

Compared to many other popular desserts, creme caramel is often seen as a lighter option. Its calorie density is relatively moderate, especially when compared to pastries, cakes, or more decadent custards. The key is in its preparation and ingredients. The table below compares the estimated nutritional value of a standard creme caramel to other well-known desserts per 100g.


Dessert	Estimated Calories (per 100g)	Primary Calorie Source	Notes on Variation
Creme Caramel	~145 kcal	Sugar, Milk, Eggs	Varies with milk fat and sugar content.
Chocolate Mousse	~250-300 kcal	Cream, Chocolate	Ingredients like heavy cream and dark chocolate increase calories.
Cheesecake	~300-400 kcal	Cream cheese, Sugar, Butter	High in fat and sugar; varies based on crust and toppings.
Apple Pie	~250-350 kcal	Pastry, Sugar, Butter	Varies significantly depending on crust, filling, and preparation.
Rice Pudding	~100-150 kcal	Milk, Rice, Sugar	Can be very similar in calorie count to creme caramel.

Reducing Calories in Your Creme Caramel

For those who love the taste of creme caramel but are mindful of their calorie intake, there are several ways to create a lighter version.

Use low-fat or skim milk: Replacing full-fat milk with a lower-fat alternative is one of the most effective ways to reduce the dessert's calorie and saturated fat content. Many recipes can be easily adapted without sacrificing the creamy texture.
Reduce sugar: The amount of sugar in creme caramel can be significantly reduced, especially in the custard base, without compromising flavor. The caramel topping still provides ample sweetness. You can also experiment with natural sweeteners or calorie-free sugar substitutes.
Increase egg whites: Some recipes suggest using a higher ratio of egg whites to whole eggs. This increases the protein content while lowering the fat and cholesterol.
Mindful Portion Sizes: Serving the dessert in smaller ramekins can help with portion control. Using smaller dishes can make a modest portion feel more substantial and satisfying.

Conclusion

In summary, 100g of creme caramel typically contains around 145 calories, with most of its energy coming from sugar and fats in the custard base and caramel sauce. While not a low-calorie food, it's a lighter option than many other desserts. By making simple ingredient substitutions, it's possible to reduce the calorie count and enjoy this classic treat as part of a balanced diet. Whether you prefer the traditional rich version or a healthier alternative, understanding the nutritional information can help you make informed choices about your dessert consumption. For more information on food data and nutrition, a reliable resource is the USDA FoodData Central.

Frequently Asked Questions

The main calorie sources in creme caramel are the sugar used for the caramel and custard, the dairy (milk), and the eggs.

While it is not a health food, creme caramel can be considered a moderate-calorie dessert compared to richer pastries and cakes. Its nutritional value is modest, offering some protein and calcium.

Yes, you can create a lighter version by using low-fat or skim milk and reducing the amount of sugar in the recipe. Some people also replace some of the whole eggs with egg whites to lower the fat and cholesterol content.

The terms are often used interchangeably, but there are subtle differences depending on the region. Creme caramel is typically associated with the French version, while flan is common in Spanish-speaking countries, with some variations in ingredients and texture.

The classic recipe for creme caramel includes milk, sugar, and eggs. The rich, smooth custard is then topped with a layer of translucent caramel sauce.

The calorie count for 100g of creme caramel is often similar to or slightly higher than that of rice pudding, with both desserts typically falling in the 100-150 calorie range per 100g, depending on the recipe.

To reduce sugar, you can simply use less sugar in the custard base. The distinctive flavor is in the caramel sauce, so reducing sugar in the custard will not detract from the overall taste. You can also experiment with sugar alternatives.