Is it good to eat custard every day? A deep dive into its nutritional impact

November 9, 2025 •

4 min read

A 100g serving of vanilla custard can contain over 20 grams of sugar, depending on the brand and recipe. This high sugar content brings up a critical question for many dessert lovers: is it good to eat custard every day? The health implications depend entirely on the type, quantity, and overall context of your diet.

Quick Summary

Eating custard daily carries significant risks due to high sugar and fat content, especially in store-bought versions. While offering some calcium and protein, these benefits are often outweighed by empty calories and additives, making moderation or healthier homemade options the wisest choice.

Key Points

Moderation is Essential: While custard has some nutrients, daily consumption, especially of store-bought types, is unhealthy due to high sugar and fat.
Prioritize Homemade: Making custard from scratch gives you full control over ingredients, allowing you to reduce sugar and fat content.
Check for Additives: Pre-made custard often contains artificial ingredients and preservatives that offer no nutritional benefit.
Enrich Your Custard: Boost the nutritional value of your custard by adding fresh fruits, nuts, or seeds for extra fiber and vitamins.
Consider Alternatives: Healthy options like yogurt parfaits or chia seed puddings can satisfy sweet cravings with more nutritional benefits.

The Nutritional Reality of Daily Custard Consumption

For many, custard is a nostalgic, comforting dessert. Whether it's a warm, creamy accompaniment to a winter pudding or a chilled treat on a summer day, its appeal is undeniable. But as with any sweet food, its suitability for daily consumption is a matter of nutritional analysis. A daily habit of eating custard, particularly the pre-made or high-sugar varieties, can have a notable impact on your health.

Potential Benefits of Custard (In Moderation)

While often seen as an indulgence, custard isn't entirely without nutritional value, especially when made from scratch with quality ingredients.

Source of Protein: A traditional egg custard provides a decent amount of protein, which is essential for muscle repair, growth, and overall bodily function.
Rich in Calcium: Since milk is a primary ingredient, custard can be a good source of calcium, which is crucial for maintaining strong bones and teeth.
Contains Vitamins: Using milk and eggs means custard naturally contains essential vitamins like Vitamin A and D.
Gentle on Digestion: The smooth, soft texture of custard makes it easy to digest, which can be beneficial for individuals with sensitive stomachs or those recovering from illness.

The Significant Drawbacks of a Daily Habit

For most people, the potential downsides of eating custard every day far outweigh the benefits, particularly if you rely on store-bought options.

High in Sugar: Most commercial and many homemade custards contain a significant amount of added sugar. A daily dose of high sugar intake can contribute to weight gain, an increased risk of type 2 diabetes, inflammation, and other health issues.
High in Saturated Fat and Calories: When made with whole milk or cream, custard can be high in saturated fat and calories. This can negatively impact cholesterol levels and contribute to cardiovascular problems over time if consumed frequently and in large quantities.
Artificial Ingredients: Many pre-packaged custard powders and ready-to-eat versions contain artificial preservatives, colorings, and flavourings. These processed additives offer no nutritional benefit and may have negative health impacts over prolonged exposure.
Lacks Fiber: Custard offers little to no dietary fiber, an essential component for digestive health and feeling full. This means it offers a quick energy spike but can leave you feeling hungry again soon after.

Homemade vs. Store-Bought Custard: A Comparison

To highlight the difference, here is a comparison table focusing on key health considerations.


Feature	Homemade Custard	Store-Bought Custard Powder	Pre-made (Ready-to-eat) Custard
Sugar Content	Fully controllable, can use alternatives.	Often high in added sugar.	Typically high in added sugar.
Fat Content	Controllable; can use low-fat milk.	Varies based on milk added; often lower than pre-made.	Often made with whole milk/cream, higher fat.
Additives	Generally none, unless using processed ingredients.	Contains preservatives, thickeners, and colorings.	Contains preservatives, thickeners, and stabilisers.
Nutrient Density	Higher; can add eggs, use fresh milk.	Lower; less protein and vitamins from the powder itself.	Lower; often contains less real food ingredients.
Customization	High; add fruits, nuts, or spices.	Limited to what you mix in; base is consistent.	None; comes ready to eat.

How to Enjoy Custard Healthily

If you can't give up your daily fix, you can make smarter choices to mitigate the risks:

Reduce Sugar: Use sugar alternatives like stevia or monk fruit, or simply reduce the amount of sugar in your homemade recipe.
Swap Dairy: Opt for low-fat or skimmed milk instead of full-fat milk or cream. Dairy-free alternatives like almond, oat, or soy milk also work and reduce saturated fat and cholesterol.
Increase Nutrients: Add fresh fruits, nuts, or seeds to your custard to boost its fiber, vitamin, and mineral content. This helps create a more balanced and filling dessert.
Control Portion Sizes: Instead of a large bowl, treat yourself to a small serving. Portion control is key to enjoying treats without overdoing it.
Choose Homemade: Making your own custard from scratch gives you complete control over the ingredients, allowing you to use less sugar and fat while avoiding artificial additives. Consider a recipe for a healthy, egg-free vegan custard or a sugar-free version.

Conclusion: Moderation is the Key

Ultimately, eating custard every day is not advisable for most people due to its potential for high sugar, fat, and calorie content. These factors can lead to adverse health effects over time, especially if consumed as a daily habit. However, this doesn't mean you can't enjoy it. By embracing moderation, focusing on healthier, homemade versions, and enriching it with nutrient-dense additions, you can enjoy a delicious treat without compromising your health goals. A balanced diet should include a wide variety of foods, and while there's certainly room for treats, daily custard consumption is best approached with caution and mindful modifications. For more on making healthier dietary choices, resources from places like the Healthy Food Guide offer useful insights.

Healthier Alternatives for Your Sweet Tooth

If you find yourself craving a creamy, sweet treat daily, consider these healthier alternatives that offer more nutritional value:

Yogurt Parfait: Layer Greek yogurt with berries and a sprinkle of nuts for protein, fiber, and probiotics.
Chia Seed Pudding: A blend of chia seeds, milk (or a dairy-free alternative), and a touch of natural sweetener, packed with fiber and omega-3s.
Baked Apples: Core an apple, fill with cinnamon and a touch of maple syrup, and bake until soft for a warm, comforting dessert.
Smoothies: Blend frozen bananas with milk (or alternative), and a few dates for a naturally sweet, creamy treat.
Avocado Chocolate Mousse: A surprising but delicious alternative made with ripe avocados, cocoa powder, and a sweetener, offering healthy fats.

By exploring these options, you can satisfy your cravings in a way that truly benefits your health, rather than just tasting good in the moment.

Frequently Asked Questions

Yes, eating custard every day can be fattening, especially if it is store-bought or made with high-fat ingredients. Many versions are high in calories, sugar, and saturated fat, which can contribute to weight gain over time.

If you eat custard daily that is high in saturated fat and cholesterol, such as those made with whole milk and eggs, it could contribute to increased levels of 'bad' (LDL) cholesterol. Opting for low-fat milk can help mitigate this risk.

Generally, homemade custard is a healthier option because you control the ingredients, allowing you to reduce sugar and avoid artificial additives and preservatives often found in instant custard powders.

To make a healthier custard, use low-fat or dairy-free milk alternatives, reduce the amount of sugar or use a natural sweetener, and add nutrient-rich ingredients like fresh fruit.

Yes, custard made with milk and eggs can provide important nutrients like calcium for bone health, protein for muscle repair, and vitamins A and D. However, these benefits must be weighed against the drawbacks of high sugar and fat.

People with diabetes should consume custard with caution due to its high carbohydrate and sugar content, which can spike blood glucose levels. It is best to choose a sugar-free version and consult a doctor or dietitian before including it regularly in your diet.

No. While custard offers some nutrients, consuming it daily is not recommended due to the high sugar, fat, and calorie content. Any potential health benefits are minimal and better achieved through a balanced diet of whole foods.