Is Custard a Healthy Dessert? A Nutritional Breakdown

October 19, 2025 •

3 min read

Many store-bought custards have significantly more sugar and saturated fat than their homemade counterparts, with some studies showing they can contain up to 40% more sugar per serving. This raises a critical question for many sweet-toothed individuals: Is custard a healthy dessert? In this article, we'll dive into the nutritional details to reveal the truth.

Quick Summary

This guide explores custard's nutritional profile, comparing homemade and commercial varieties. It discusses ingredients, health benefits like calcium and protein, and potential drawbacks like high sugar and saturated fat. The article provides actionable advice for modifying custard to create a more nutritious and balanced dessert.

Key Points

Control Your Ingredients: Homemade custard is healthier as it allows you to manage sugar, fat, and add fresh, wholesome components.
Potential for Nutrition: When made traditionally, custard can be a good source of calcium, protein, and essential vitamins like B12 and D.
Hidden Sugar and Fat in Store-Bought: Commercial custards often contain high levels of added sugars and saturated fats, making them a less healthy option.
Easy Healthier Substitutions: You can use low-fat or plant-based milk and natural sweeteners to create a more nutritious dessert.
A Balanced Approach: Treat custard as an occasional dessert rather than a dietary staple, especially if it's a high-sugar, pre-made variety.
Diabetic-Friendly Modifications: Use sugar-free alternatives and low-carb milk options to make custard safer for individuals with diabetes.

The Nutritional Profile of Custard: A Tale of Two Desserts

To determine if custard can be considered healthy, it is essential to look at its core ingredients. Traditional homemade custard is typically a simple mixture of milk, eggs, and a sweetener. The milk provides calcium, protein, and B vitamins, while the eggs add protein, healthy fats, and vitamins such as A and D. However, this simple recipe stands in stark contrast to many commercial, pre-made custards or those prepared from a powder mix, which often contain significantly more sugar, thickeners, and preservatives.

Homemade vs. Store-Bought: The Key Differences

The most significant factor influencing custard's nutritional value is whether it is made from scratch or purchased pre-made. Homemade custard offers complete control over ingredients, allowing for healthier substitutions. Store-bought options, on the other hand, prioritize shelf-stability and flavor, which often means higher levels of sugar and saturated fat.

Health Benefits of a Mindful Custard

When prepared thoughtfully, custard can offer several health benefits:

Bone Health: Made with milk, custard is an excellent source of calcium, crucial for building and maintaining strong bones and teeth.
Rich in Protein: The eggs and milk used in traditional custard contribute a significant amount of protein, essential for muscle repair and growth.
Vitamin Content: A well-made custard can provide valuable vitamins, including Vitamin D (important for calcium absorption) and B vitamins like B12, which are vital for nerve function and energy production.
Digestive Health: Some ingredients, especially when paired with fruits, can support gut health and digestion.

The Nutritional Downsides

Despite the potential benefits, custard's dessert status means it is often high in some less desirable nutrients:

High Sugar Content: Many custards, especially commercial varieties, contain large amounts of added sugar, which contributes to excess calories and can negatively impact blood sugar levels.
Saturated Fat: Using full-fat milk or cream increases the saturated fat content, which can be a concern for those watching their cholesterol levels.
Energy Density: Due to its calorie content, particularly when made with high-fat and high-sugar ingredients, custard is best enjoyed in moderation as a treat.

Making Custard a Healthier Option

The good news is that you don’t have to give up custard to eat healthily. By making smart substitutions, you can create a delicious and nutritious dessert.

Here are some tips for a healthier custard:

Choose a Different Milk: Swap full-fat milk for low-fat, skim, or even plant-based milk alternatives like almond or oat milk.
Control the Sweetness: Reduce the amount of sugar or use natural, low-calorie sweeteners like stevia, honey, or maple syrup.
Fortify with Fiber: Add fresh fruits like berries, bananas, or mangoes to increase the fiber, vitamin, and antioxidant content.
Boost Protein and Healthy Fats: Stir in nuts, seeds, or even a scoop of chia seeds to add extra protein and healthy fats.

Comparison Table: Homemade vs. Store-Bought Custard


Feature	Homemade Custard	Store-Bought Custard	Impact on Health
Ingredients	Whole eggs, milk/dairy alternative, natural sweetener (sugar, honey), vanilla.	Sweetened milk, thickeners (starch), emulsifiers, colors, preservatives, high sugar.	Homemade offers ingredient control; store-bought has more additives.
Sugar Content	Fully controlled; can be reduced or replaced with alternatives.	Often significantly higher in added sugars.	Better for blood sugar management and weight.
Fat Content	Controlled via milk choice (skim, low-fat, or full-fat).	Can be higher, especially in full-fat varieties.	Lower saturated fat options are available by choosing milk type.
Micronutrients	Higher levels of vitamins and minerals from eggs and quality milk.	Lower micronutrient density due to processing and added ingredients.	Homemade offers more natural nutritional value.
Freshness	Made fresh with no preservatives.	Designed for long shelf-life; contains preservatives.	Fresher taste and fewer additives in homemade versions.

Conclusion

So, is custard a healthy dessert? The answer is nuanced, depending heavily on how it is prepared and the ingredients used. A traditional, homemade custard made with low-fat milk, less sugar, and served with fresh fruit can be a wholesome dessert, offering valuable protein, calcium, and vitamins. However, many commercial custards, laden with excessive sugar and saturated fats, are better classified as an occasional treat. For those mindful of their diet, opting for a homemade version with healthy substitutions is the best way to enjoy this classic comfort food without compromising nutritional goals. In moderation, and with conscious choices, custard can certainly have a place in a balanced diet.

Healthy Chef offers several custard recipes that use low-fat milk and natural sweeteners.

Frequently Asked Questions

Yes, but diabetics should be cautious and choose custard made with sugar-free sweeteners and low-carb milk options. Portion control is also essential to manage blood sugar levels.

Yes, homemade custard is typically a healthier choice because you have full control over the ingredients, allowing you to reduce sugar and choose low-fat milk, unlike many preservative-laden, high-sugar store-bought versions.

When made with milk and eggs, custard can be a good source of protein and calcium for bone health. It also provides essential vitamins such as B12 and D.

To make custard healthier, use low-fat or plant-based milk, reduce sugar or substitute with natural alternatives, and incorporate fresh fruits for added fiber and nutrients.

For individuals needing to gain weight, custard made with full-fat milk can be a source of extra calories and healthy fats. It can be further fortified with nuts or seeds for added energy.

Traditional custard made from eggs and milk is naturally gluten-free. However, some commercial custard powders or prepared desserts may contain added ingredients with gluten.

Custard can be beneficial for pregnant women as it provides nutrients like calcium and protein, which are essential during pregnancy and breastfeeding. Using low-sugar, homemade versions is recommended.

Custard made with whole milk and high fat can contribute to cholesterol levels. Opting for low-fat milk alternatives is a healthier choice for those managing cholesterol.