A detailed look at the calories in custard creams
Custard creams are a beloved British biscuit, known for their distinctive vanilla-flavoured cream filling sandwiched between two patterned wheat biscuits. While a single biscuit might seem insignificant, understanding its full nutritional profile is key for a balanced diet. The exact calorie count can vary slightly between brands due to recipe variations, but the general range is consistent.
For example, nutritional information from UK supermarkets like Sainsbury's and Tesco places the calorie count for one biscuit at around 59 kcal. Some nutritional databases cite similar figures, with one listing it as low as 53 kcal. This might seem low, but few people stop at just one, and the numbers can quickly add up when factoring in a typical tea break serving of two or three biscuits.
Beyond calories: The complete nutritional profile
To fully appreciate the impact of custard creams on your diet, it's essential to look beyond the headline calorie number. These biscuits are a classic example of a 'treat' food—high in fat, sugar, and refined carbohydrates, with very little nutritional benefit.
Macronutrient breakdown
A 100g serving of custard creams typically contains high levels of fat, with a significant portion being saturated fat. Saturated fats are known to raise LDL (bad) cholesterol levels, and their intake should be limited within a healthy diet. The sugar content is also high, with some brands listing over 26g of sugar per 100g. A high intake of sugar contributes to excess calorie consumption, weight gain, and can negatively impact dental health and blood sugar levels.
Common ingredients often include:
- Fortified wheat flour
- Sugar (including icing sugar and dextrose)
- Palm oil and other vegetable fats
- Whey powder (from milk)
- Flavouring
- Raising agents
The impact on diet and health
Because of their composition, custard creams offer a quick source of energy from sugars and fats but provide very little in the way of beneficial micronutrients like vitamins, minerals, or fibre. For someone watching their weight or managing a health condition like diabetes, regular or excessive consumption can be problematic. A few biscuits could easily represent a substantial portion of a daily allowance for treats and snacks, displacing more nutrient-dense foods.
Mindful consumption and portion control
The key to fitting foods like custard creams into a healthy diet is moderation and mindful consumption. Instead of seeing them as an everyday snack, they should be viewed as an occasional treat. For example, limiting yourself to one or two biscuits on a special occasion can allow you to enjoy them without derailing your nutritional goals. Pairing them with a healthier beverage like green tea, rather than a sugary soft drink, can also help offset some of the sugar intake.
Comparison table: Custard creams vs. healthier alternatives
To put the nutritional content into perspective, here is a comparison of a typical custard cream with some healthier biscuit alternatives. All values are approximate and based on a 30g serving size (or equivalent), highlighting the difference in nutritional quality.
| Biscuit Type | Calories | Sugar | Fat | Fibre |
|---|---|---|---|---|
| Custard Creams (Approx. 2 biscuits) | ~120 kcal | ~7g | ~5g | <1g |
| Oat Biscuits (Approx. 3 biscuits) | ~135 kcal | ~4g | ~5g | ~2g |
| Whole Wheat Crackers (Approx. 4 crackers) | ~120 kcal | ~0.5g | ~2g | ~2g |
| Homemade Oat & Banana Biscuits | ~110 kcal | ~2g | ~3.5g | ~3g |
Healthier snacking swaps and strategies
If you are looking to reduce your intake of highly processed, sugary biscuits like custard creams, there are numerous nutritious and satisfying alternatives. Replacing biscuits with one of the following options can help you manage your calorie and sugar intake more effectively while boosting your fibre and nutrient consumption.
Here are some healthy alternatives to consider:
- Fruits and nuts: A handful of almonds, walnuts, or pecans provides healthy fats, protein, and fibre. Pairing them with a piece of fresh fruit like an apple or banana offers natural sweetness and added vitamins.
- Rice cakes with toppings: Puffed rice cakes are low in calories and can be topped with nut butter, avocado, or low-fat cottage cheese for a more filling and balanced snack.
- Roasted chickpeas or peas: A savoury and crunchy option, roasted chickpeas are rich in fibre and protein and can be seasoned with your favourite spices.
- Homemade oat & banana bites: By mashing bananas with oats and baking, you can create a low-sugar, high-fibre snack that you have complete control over the ingredients for.
- Greek yoghurt with fruit: This is a protein-rich and satisfying snack that can help keep you full for longer. Add a drizzle of honey or some berries for sweetness.
Conclusion
When considering how many calories do custard creams have, it's clear they are a higher-calorie, higher-sugar treat best reserved for special occasions. A single biscuit contains approximately 53-62 calories, and since people often eat more than one, the calories add up quickly. Understanding the full nutritional picture, including the high saturated fat and sugar content, is crucial for making informed dietary decisions. By exploring and embracing healthier alternatives and practicing portion control, you can enjoy better nutrition and still satisfy your snack cravings. Moderation is the ultimate goal, but incorporating more wholesome swaps into your daily routine is a proactive and beneficial step toward a healthier lifestyle. A good resource for understanding broader nutritional guidelines can be found at the National Health Service (NHS) website.
