Is Custard More Healthy? A Nutritional Diet Guide

November 8, 2025 •

4 min read

According to a comparison by Dietitian For Kids, traditional homemade custard has significantly more micronutrients and less sugar than many store-bought versions. So, is custard more healthy? The answer depends heavily on the ingredients and how it's prepared.

Quick Summary

Custard's health depends on preparation and ingredients. Homemade versions offer superior nutritional control with less sugar and more vitamins, while store-bought types can contain more additives. Making smart choices is key.

Key Points

Homemade vs. Store-Bought: Homemade custard offers better nutritional value, with more vitamins and less sugar compared to many store-bought options which often contain excess sugar and additives.
Ingredient Control is Crucial: The healthfulness of custard depends entirely on its ingredients, such as the type of milk, amount of sugar, and any added flavorings or thickeners.
Healthier Swaps are Possible: You can reduce the fat and sugar content by using low-fat milk and natural sweeteners like stevia, or by incorporating healthy, low-sugar fruits.
Mindful of Weight Goals: A high-calorie custard with whole milk and nuts can assist with healthy weight gain, while a low-sugar version with lighter milk is better for weight management.
Benefits with Moderation: When consumed in moderation and prepared thoughtfully, custard provides valuable nutrients like calcium and protein, contributing positively to a balanced diet.
Diabetic-Friendly Modifications: Custard can be part of a diabetic diet by using sugar substitutes and low-carb milk alternatives, with careful portion control.

The Nutritional Profile of Custard

Custard, a creamy and comforting dessert, is made from a base of milk, eggs, and sugar. While its core ingredients offer some nutritional value, the final health benefits are highly variable. The traditional recipe provides a good source of protein from eggs and calcium from milk, which is crucial for bone health. However, it can also be high in fat and sugar, depending on the ingredients used.

Homemade vs. Store-Bought Custard: A Comparison

To truly understand the health implications of custard, it's essential to compare homemade versions with pre-packaged store-bought options. Homemade custard gives you complete control over the quality and quantity of ingredients, from the type of milk to the amount of sugar.


Feature	Homemade Custard (Traditional)	Store-Bought Custard (Typical)
Key Ingredients	Eggs, whole milk/cream, sugar, vanilla	Milk, sugar, thickeners (e.g., cornflour), preservatives, flavourings, colouring
Sugar Content	Can be controlled and significantly reduced by the cook	Often high in added sugars
Micronutrients	High in natural vitamins (e.g., B12, A) and minerals (e.g., calcium) from eggs and milk	Lower micronutrient density, potentially enriched but less natural
Fat Content	Varies based on the milk/cream used (can be high with whole milk)	Varies, but often contains higher levels of saturated fat
Additives	Generally none	May contain artificial flavourings, colourings, and preservatives

Benefits and Drawbacks of Custard

Custard offers several benefits, especially when made at home with quality ingredients. It provides a source of energy, protein for muscle repair, and bone-strengthening calcium. For underweight individuals or those recovering from illness, a custard made with full-fat milk can be a source of healthy calories for weight gain. It is also gentle on the stomach and can aid digestion, particularly when served with fiber-rich fruits.

However, the drawbacks often stem from excessive sugar and fat. Store-bought options or traditional recipes high in refined sugar can contribute to blood sugar spikes and, when consumed in excess, lead to weight gain and an increased risk of heart problems.

Making Healthier Custard Choices

Fortunately, it's possible to enjoy custard while mitigating its less healthy aspects. The key lies in strategic ingredient substitutions and mindful preparation. For example, using lower-fat milk can reduce calorie and saturated fat content. For those managing diabetes, opting for sugar substitutes like stevia is a viable option.

Customizing Your Custard Recipe

Here are some simple swaps to make your custard more nutritious:

Swap full-fat for low-fat or plant-based milk: For a lighter option, use skim or almond milk. Coconut milk can provide healthy fats for weight gain but also increases calorie density.
Reduce or replace sugar: Cut back on the amount of refined sugar or use natural alternatives like honey, maple syrup, or stevia.
Add fruits for fiber and vitamins: Serving custard with fresh fruits like berries, apples, or kiwi boosts fiber intake and adds essential nutrients.
Boost protein and healthy fats with toppings: For those seeking weight gain, mix in nuts, seeds, or nut butter.

Low-Sugar and Plant-Based Alternatives

For those with specific dietary needs, such as lactose intolerance or a diabetic-friendly diet, alternatives to traditional custard exist. Plant-based milk options like soy, almond, or coconut milk work well. For thickening, many custard powders are naturally gluten-free and egg-free, using cornflour as the base. Gelatin is another alternative thickener for those avoiding starches.

Is Custard Right for Your Dietary Goals?

Whether custard is a healthy choice depends on your individual needs. For someone trying to gain weight, a rich, full-fat version with added nuts and natural sweeteners can be an effective way to increase calorie intake. For others focused on weight management or controlling blood sugar, a modified, low-sugar version served in moderation is a better fit.

Ultimately, a healthy dietary pattern is about balance. Enjoying a dessert like custard occasionally, especially when homemade with careful ingredient choices, can be part of a healthy lifestyle without compromising your nutrition goals.

Conclusion: Moderation and Preparation are Key

So, is custard more healthy? It’s not a simple yes or no. While a serving of traditional custard provides protein, calcium, and energy, it can also pack a high amount of sugar and saturated fat. The healthfulness of custard is largely determined by the ingredients you choose and the portion size. Homemade custard offers a clear advantage, allowing you to control sugar levels and avoid unnecessary additives, potentially making it a more nutritious choice than many store-bought options. By opting for healthier ingredients like low-fat milk and natural sweeteners and pairing it with fiber-rich fruits, you can transform this classic comfort food into a dessert that aligns with your nutritional goals. As with any treat, moderation is crucial for a balanced diet.

Dietitian for Kids: Nourishing Custard

Frequently Asked Questions

Yes, diabetic patients can eat custard, but it is important to be mindful of its sugar and carbohydrate content. Opt for sugar-free versions, use natural sweeteners like stevia, and monitor portion sizes.

While traditional custard is not a low-calorie food, a healthier version made with low-fat milk and sweetened with natural, low-calorie options can be consumed in moderation as part of a balanced weight loss diet.

Yes, homemade custard provides protein from eggs and calcium from milk, which are essential for bone health and muscle growth. It can also be a source of energy.

The main difference is the thickening agent. Custard is thickened by eggs or egg yolks, while pudding is typically thickened with starch, like cornstarch.

You can make homemade custard healthier by using low-fat or plant-based milk, reducing the amount of sugar, and adding fiber-rich fruits as toppings.

Custard powder alone has very few nutrients, but its health impact depends on what it's mixed with. For diabetics, preparing it with skimmed milk and low-carb sweeteners can help manage blood sugar levels.

Yes, custard can be a beneficial food for healthy weight gain. Using full-fat milk or cream and adding high-calorie toppings like nuts, seeds, and nut butter increases the calorie and nutrient density.