Is Having Custard Good for Health? A Balanced Nutritional Overview

November 5, 2025 •

3 min read

While many consider custard a simple dessert, studies show that when prepared with quality ingredients, it can be a source of essential nutrients like calcium and protein. The question is having custard good for health, or is it merely a sugary indulgence?

Quick Summary

A balanced perspective on custard reveals it can offer nutritional benefits like calcium and protein. However, its healthiness depends heavily on preparation, ingredients, and portion size, emphasizing the importance of moderation.

Key Points

Rich in Nutrients: When made with milk and eggs, custard provides essential protein, calcium for strong bones, and B vitamins for energy.
Easy to Digest: Its smooth, soft texture and high water content make it gentle on the stomach, ideal for individuals with sensitive digestion or recovering from illness.
High in Sugar and Fat: Traditional and store-bought versions can be high in sugar and saturated fat, which should be consumed in moderation, especially for weight management.
Homemade is Healthier: Making custard at home allows for better control over ingredients, enabling healthier versions with reduced sugar and fat.
Adjustable for Dietary Needs: Custard can be adapted for dietary restrictions by using lactose-free milk or sugar substitutes for diabetic-friendly or vegan versions.
Portion Control is Key: Enjoying custard in controlled portions is crucial for maximizing its benefits while minimizing potential drawbacks related to excess sugar and calories.

A Closer Look at Custard's Health Benefits

Custard, particularly when made from scratch with quality milk and eggs, offers several nutritional upsides that go beyond its comforting taste. Understanding these benefits can help you make informed choices about incorporating it into your diet.

Provides Essential Nutrients

Custard's key ingredients contribute to its nutritional profile:

Calcium: The milk used in custard is a primary source of calcium, a mineral vital for maintaining strong bones and teeth. For growing children and older adults, this can be a beneficial way to boost daily calcium intake.
Protein: Eggs are a foundational ingredient in traditional custard and are packed with high-quality protein. Protein is essential for muscle repair, growth, and overall body function.
Vitamins: Custard made with milk and eggs provides important vitamins, including Vitamin A for eye health and Vitamin B vitamins (like B2 and B12), which support digestion and energy production.

Gentle on the Digestive System

For many people with sensitive stomachs or those recovering from an illness, custard can be a gentle and easily digestible option. Its smooth, soft texture requires minimal chewing and is less likely to irritate the digestive tract compared to high-fiber or heavily processed foods. It also has a high water content, which can aid digestion.

Can Be a Source of Energy

The carbohydrates in custard provide a quick and satisfying energy boost, making it a good choice for a pick-me-up snack. This energy can fuel physical activity and cognitive functions. However, it is crucial to manage sugar content to prevent unwanted blood sugar spikes, especially for individuals with diabetes.

Potential Downsides and How to Mitigate Them

Despite its benefits, custard has potential drawbacks, primarily linked to its preparation and ingredients. High levels of sugar and saturated fat can negatively impact health if not managed correctly. Many store-bought varieties contain high amounts of sugar, artificial additives, and preservatives.

Making Healthier Custard Choices

Choosing or making healthier custard involves focusing on ingredients and portion control:

Reduce Sugar: Opt for versions with less added sugar or use natural sweeteners like stevia or erythritol. Adding a natural fruit puree can also provide sweetness without refined sugar.
Use Low-Fat or Dairy Alternatives: Use low-fat or skimmed milk to reduce saturated fat. For those with lactose intolerance, alternatives like almond or coconut milk can be used.
Enrich with Healthy Additions: Boost the nutritional value by adding fresh fruits, nuts, or chia seeds. For a protein boost, incorporate Greek yogurt, cottage cheese, or protein powder.

Comparison: Homemade vs. Store-Bought Custard


Feature	Homemade Custard	Store-Bought Custard
Ingredients	Whole, natural ingredients (milk, eggs, sugar, flavorings).	Processed ingredients, added thickeners, flavorings, and preservatives.
Nutrient Control	Complete control over sugar, fat, and added ingredients.	Limited control; often higher sugar and fat content.
Additives	Typically free of artificial additives.	Can contain artificial colors, flavors, and preservatives.
Protein Content	Naturally high in protein from eggs and milk.	Protein content varies depending on brand and milk used.
Flexibility	Easily customized for dietary needs (e.g., low-fat, sugar-free).	Less flexible; healthy varieties may be limited or more expensive.

Specific Health Considerations

Weight Management: For those watching their weight, custard's caloric and sugar content is a concern. Portion control is essential. Opting for low-fat milk and less sugar can make it a part of a balanced diet rather than a high-calorie splurge.
Diabetes: Individuals with diabetes should be very mindful of custard's sugar and carbohydrate content. It is possible to enjoy diabetic-friendly versions by using sugar substitutes and low-carb milk alternatives, but consultation with a healthcare provider is recommended.

Conclusion: Enjoy Custard in Moderation

So, is having custard good for health? The answer is nuanced. While traditional custard offers valuable nutrients like calcium and protein, its healthfulness is highly dependent on how it's made and consumed. Homemade custard, with its controlled ingredients and lack of artificial additives, is the healthiest option. Regardless of its origin, moderation is the key to enjoying this comforting dessert without derailing your health goals. By making mindful choices about your ingredients and portion sizes, you can savor custard as a healthy treat rather than a nutritional setback. For reliable nutritional information, consult the USDA National Nutrient Database.

Frequently Asked Questions

Yes, homemade custard is generally healthier as it allows for complete control over ingredients, enabling you to use less sugar, low-fat milk, and avoid artificial additives and preservatives found in many commercial products.

Diabetic patients can eat custard in moderation, but they should choose sugar-free versions or use substitutes like stevia when making it at home. It is crucial to monitor carbohydrate intake and consult a doctor or dietitian.

Yes, custard can be good for digestion due to its smooth texture and high water content, which makes it easy on the stomach. It is often recommended for people with sensitive digestive systems or those recovering from illness.

Traditional custard made with milk and eggs is a good source of high-quality protein, which is essential for muscle repair and growth. The protein content can be further increased by adding Greek yogurt or cottage cheese.

Custard's sugar content varies significantly depending on the recipe and whether it is store-bought or homemade. Many traditional recipes and commercial products are high in sugar, but healthier, low-sugar alternatives exist.

Homemade custard is typically gluten-free, as it uses naturally gluten-free ingredients like cornflour. However, when buying ready-made custard or powder, always check the label for added wheat flour or other gluten-containing ingredients.

Yes, you can make custard using lactose-free or plant-based milks like almond or oat milk. This makes it suitable for individuals with lactose intolerance, though traditional versions would cause digestive issues.

Custard can be part of a weight-loss diet if consumed in moderation and prepared thoughtfully. Opting for low-fat milk and low-sugar options, and controlling portion sizes, are key strategies.