Is there a lot of sugar in custard? A Guide to a Healthier Diet

November 5, 2025 •

4 min read

A typical cup of store-bought custard can contain over 25 grams of sugar, a significant amount that can impact your health. The question, is there a lot of sugar in custard?, has a varied answer depending on its type and preparation, prompting a closer look at this popular dessert's place in a nutritious diet.

Quick Summary

Custard's sugar content varies significantly by recipe. Traditional and store-bought versions are often high in added sugar, while homemade and modified versions offer more control over nutritional content.

Key Points

Custard’s Sugar Content Varies: The amount of sugar in custard depends heavily on whether it is homemade or store-bought and the specific recipe used.
Added Sugar is the Primary Concern: Most of the high sugar content in traditional and processed custards comes from added white sugar, not naturally occurring lactose in milk.
DIY Offers Control: Making custard at home gives you full control over the ingredients, allowing you to reduce or replace sugar with healthier alternatives.
Store-Bought Can Be High in Sugar: Many pre-packaged custards and mixes contain significant amounts of added sugar, often exceeding daily recommended limits.
Healthier Sweetening Options Exist: Sugar substitutes like stevia, monk fruit, or natural fruit purees can be used to create a lower-sugar, still delicious custard.
Moderation is Key: All custards, particularly high-sugar versions, should be consumed in moderation as part of a balanced diet to avoid health risks associated with excess sugar.
Nutritional Value Exists: Despite the sugar, custard made with milk and eggs can provide beneficial nutrients like calcium, protein, and vitamin D.

Understanding Sugar in Custard

Custard is a creamy, sweet dessert with a history spanning centuries. Its key ingredients typically include milk, eggs, and a sweetener, often sugar. The amount of sugar in custard depends heavily on how it is prepared and the ingredients used. Understanding the types of sugar involved is the first step toward making healthier choices.

There are two main sources of sugar in custard: added sugars and naturally occurring sugars. Added sugars, such as white table sugar, are the primary contributors to the high sugar content in many traditional recipes and pre-packaged products. Many recipes call for half a cup of sugar or more. The second source is lactose, the natural sugar found in milk. While lactose is naturally present, added sugar can dramatically increase the total carbohydrate and sugar count, leading to potential health issues when consumed excessively.

The Impact of High Sugar Consumption

Consuming too much added sugar is linked to several health concerns. High sugar diets can contribute to weight gain, increase the risk of type 2 diabetes, and promote chronic inflammation. According to the American Heart Association, men should limit added sugar to 36 grams (about 9 teaspoons) per day, and women to 24 grams (about 6 teaspoons). A single serving of traditional custard can easily exceed these limits.

Homemade vs. Store-Bought Custard: A Sugar Comparison

When it comes to sugar, there is a clear distinction between homemade custard and the varieties found in stores. Homemade custard allows for complete control over the ingredients, including the amount and type of sweetener used. Store-bought products, on the other hand, often contain higher levels of added sugars for taste and preservation. Some packaged custards, for instance, might contain 19 grams of sugar per serving, including 14 grams of added sugar. Powders like Bird's Custard rely on sugar added during preparation; a 142g portion made with semi-skimmed milk and sugar can contain over 15g of sugar. Frozen custard, while not always considered a traditional custard, can also contain high levels of sugar, making it more of an occasional treat.


Custard Type	Average Serving Size	Approx. Calories	Approx. Total Sugar	Notes
Homemade (Traditional)	1 cup (260g)	232 kcal	27.4g	Recipe uses substantial added sugar.
Store-Bought (Vanilla)	1/2 cup (122g)	116 kcal	19g (includes added sugar)	Varies by brand; often high in added sugar.
Healthier Homemade	1 cup (260g)	122 kcal	5.2g (using low-sugar substitutes)	Uses sugar substitutes like monk fruit or stevia.

Creating Healthier Custard

For those who love custard but want to reduce their sugar intake, several modifications can be made. By controlling the ingredients, you can significantly lower the calorie and sugar content without sacrificing flavor. Here are some tips for a healthier dessert:

Use Sugar Substitutes: Replace traditional sugar with natural, calorie-free sweeteners like stevia or monk fruit. Erythritol and xylitol are also effective sugar alcohols.
Choose Lower-Fat Milk: Opt for skimmed or low-fat milk instead of whole milk or heavy cream to reduce fat and calories. Plant-based alternatives like unsweetened almond or coconut milk also work and are lower in carbohydrates.
Sweeten with Fruit: For a naturally sweet custard, add fruit purees like mashed bananas or blended dates, or stir in fresh berries after cooking.
Enhance Flavor with Spices: Spices like cinnamon, nutmeg, and vanilla extract can provide a perception of sweetness and add depth of flavor without extra sugar.
Mind Your Toppings: Instead of sugary sauces or syrups, top your custard with chopped nuts, seeds, or additional fresh fruit for texture and nutrients.

A Place for Custard in a Balanced Diet

Ultimately, whether custard is healthy or not depends on its preparation and consumption. It can provide some beneficial nutrients, such as calcium, protein, and vitamins from milk and eggs. However, the key is moderation, especially when indulging in traditional, high-sugar varieties. By choosing low-sugar or homemade options, custard can still be enjoyed as an occasional treat without derailing your nutritional goals.

For those with specific dietary needs, such as managing diabetes, homemade sugar-free options can be a safe and delicious choice. Always consider the total carbohydrate count, especially from milk, and consult a healthcare professional for personalized advice. By being mindful and making informed choices, you can enjoy this classic dessert while maintaining a balanced diet. You can find more information about healthier dessert options at Diabetes Australia.

Conclusion

In conclusion, the sugar content of custard is highly variable. While traditional and store-bought versions often contain a lot of added sugar, making healthier homemade versions is entirely possible. By using natural sweeteners, low-fat milk, and fresh fruit, you can enjoy a lower-sugar custard that aligns with a balanced diet. The key to making custard a guilt-free treat lies in thoughtful preparation and moderation.

Frequently Asked Questions

Yes, diabetic patients can eat custard, but they should choose sugar-free or low-sugar versions and practice moderation. Homemade versions using sugar substitutes and low-carb milk are recommended over traditional or pre-packaged options.

Plain custard powder itself contains very little to no sugar, but it is typically mixed with milk and a substantial amount of sugar during preparation. The final custard's sugar content depends on how much sugar is added to the mix.

To reduce sugar in a homemade recipe, you can use sugar substitutes like stevia or monk fruit sweetener. You can also naturally sweeten the custard by adding ripe fruit puree, or by relying on spices like cinnamon and vanilla extract for flavor.

Healthier alternatives include plain Greek yogurt topped with fruit, chia seed pudding, or fruit salad. A homemade custard using low-fat milk and a sugar substitute is also a great choice.

Store-bought custard often contains higher levels of added sugar for taste and longer shelf life, with some products having 19 grams of sugar per serving. Homemade custard's sugar content depends entirely on the recipe and allows for lower-sugar modifications.

Yes. While all dairy milk contains lactose (a natural sugar), opting for unsweetened plant-based milks like almond or coconut milk can help lower the overall carbohydrate and sugar count of your custard.

Excessive consumption of high-sugar custard can contribute to weight gain, high blood pressure, and increased risk for chronic diseases like type 2 diabetes and heart disease.