Understanding Flan's Carbohydrates: How many net carbs are in flan?

November 6, 2025 •

4 min read

A single serving of traditional flan can contain upwards of 35 grams of carbohydrates, mostly from added sugar, with virtually all of it contributing to the net carb count. But for those managing their carbohydrate intake, it's important to understand the significant differences in how many net carbs are in flan depending on the recipe and ingredients used. A classic recipe contrasts sharply with modern, low-carb versions.

Quick Summary

The net carb count for flan varies widely based on ingredients. A classic recipe, loaded with sugar and condensed milk, is high in digestible carbs. Low-carb alternatives use non-caloric sweeteners and cream to significantly reduce the net carb total, making it a viable option for a keto diet. The calculation of net carbs involves subtracting fiber and some sugar alcohols from total carbohydrates.

Key Points

High-Carb Dessert: Traditional flan is high in net carbs due to its significant sugar and sweetened condensed milk content.
Virtually No Fiber: A classic flan has almost no dietary fiber, meaning its total carbs are nearly identical to its net carbs.
Variable Carb Count: Net carb amounts vary widely by recipe; a traditional flan has roughly 35g+ net carbs per ½ cup, while low-carb versions can be under 10g.
Keto Alternatives Exist: To create a low-carb flan, recipes substitute sugar with non-caloric sweeteners like allulose or erythritol and use heavy cream instead of condensed milk.
Calculation is Simple: Net carbs are calculated by subtracting fiber and some sugar alcohols from the total carbohydrates listed on a food's nutrition label.
Mindful Consumption is Key: For those on carb-restricted diets, managing portion sizes or choosing homemade, low-carb versions is essential.

What Determines the Net Carbs in Flan?

Flan, a creamy custard dessert, can have a deceptively high carbohydrate count due to its main ingredients. Understanding the typical components is the first step to knowing its nutritional impact. A traditional flan's primary culprits are the refined sugars in the caramel and the lactose and sugar from sweetened condensed milk. Because these ingredients contain almost no dietary fiber, the total carbohydrate count is very close to the net carb count.

Key Ingredients and Their Carb Contribution

Sugar: White granulated sugar is the foundation of the caramelized topping and is often added to the custard base. It is a simple carbohydrate that is completely digested by the body and converted into glucose, directly impacting blood sugar levels.
Sweetened Condensed Milk: This ingredient adds creaminess and a significant amount of sugar. A single can of sweetened condensed milk contains a large portion of the recipe's total sugar and carbs.
Milk: While a less significant source of carbs than sweetened condensed milk, traditional recipes often use whole milk, which contains lactose (a natural sugar).
Eggs: Eggs provide a low-carb base, offering protein and fat, but their total carb contribution is negligible compared to the sugars.

Calculating Net Carbs: The Basics

For those counting carbs, especially on a ketogenic diet, understanding how to calculate net carbs is essential. The formula is simple: Net Carbs = Total Carbs - Fiber - (some sugar alcohols). For traditional flan, which contains no fiber and typically no sugar alcohols, the total carbohydrate count is the number you need to be mindful of. For example, if a serving has 35 grams of total carbohydrates and 0 grams of fiber, the net carbs are also 35 grams.

The Importance of Fiber and Sugar Alcohols

Fiber and most sugar alcohols are not fully absorbed by the body, so they do not contribute to blood glucose levels in the same way as other carbohydrates. When modifying a flan recipe, substituting sugar with low-carb sweeteners like erythritol or allulose is key because they are either not metabolized or only partially absorbed, keeping net carbs low. For instance, you can subtract all the erythritol from the total carbs, but only half for other sugar alcohols like maltitol.

Net Carb Comparison: Traditional vs. Low-Carb Flan

To illustrate the difference, here is a comparison table showcasing the approximate nutritional values for one serving (around ½ to 1 cup) of traditional versus keto-friendly flan.


Nutritional Value	Traditional Flan (approx. 1/2 cup)	Keto-Friendly Flan (approx. 1 serving)
Total Calories	~222 kcal	~300-400 kcal (depending on cream)
Total Carbohydrates	~35g	~10-15g (primarily from dairy)
Dietary Fiber	~0g	~0g (unless fiber is added)
Sugar Alcohols	~0g	~10-15g (from erythritol/allulose)
Net Carbs	~35g	~5-10g
Protein	~7g	~7-9g
Fat	~6g	~28g (mostly from heavy cream)

A Low-Carb Alternative: The Keto Flan

For those following a low-carb or ketogenic lifestyle, a modified flan recipe is the best way to enjoy the classic dessert without the high sugar content. Keto-friendly recipes swap out sweetened condensed milk and white sugar for low-carb substitutions.

How to Create a Keto Flan

Sugar Substitute: Use allulose or erythritol to create the caramel topping. Allulose is particularly effective as it caramelizes like regular sugar without a significant glycemic impact.
Cream Base: Replace traditional milk and condensed milk with heavy whipping cream and a low-carb alternative milk, such as unsweetened almond milk. This increases the fat content, which is crucial for ketogenic macros.
Custard Ingredients: The eggs and egg yolks are naturally low-carb and serve as the base for the custard. Use them as in a traditional recipe to achieve the right texture.

How to Enjoy Flan Mindfully

Whether you opt for a traditional or a low-carb version, mindful consumption is key to maintaining a healthy diet. For those with diabetes or strict carb limits, even a small portion of traditional flan can exceed daily carb allowances.

Tips for enjoying flan consciously:

Opt for Homemade: Making your flan at home allows for complete control over the ingredients, enabling you to use sugar substitutes and choose milk fat content.
Portion Control: If enjoying traditional flan, a smaller serving can help keep your carb intake in check.
Balance with Protein and Fat: If you have a higher-carb dessert, balance it with meals rich in protein and healthy fats to manage your blood sugar response. A keto flan already achieves this balance by design.

Conclusion

The number of net carbs in flan is not a fixed figure but is highly dependent on the recipe. While a traditional flan with sugar and condensed milk is a high-carb indulgence, a keto-friendly version can significantly reduce the carb load through smart substitutions. For anyone managing their carbohydrate intake, reading labels and considering a homemade, modified recipe is the most effective way to enjoy this delicious dessert without derailing dietary goals.

For more information on managing carbs in your diet, you can explore resources like the American Diabetes Association.

Frequently Asked Questions

The primary source of carbohydrates in traditional flan comes from the sugar used in the caramel topping and the sweetened condensed milk in the custard base.

A keto flan uses low-carb or zero-carb sweeteners, such as allulose or erythritol, and heavy cream instead of condensed milk. This drastically reduces the net carb count compared to a traditional recipe.

Yes, preparing flan from a dry mix can result in different nutritional values compared to a homemade recipe. A homemade recipe offers more control over the type and amount of sugar used.

Some sugar alcohols, like erythritol, are not absorbed and do not need to be counted in the net carb total. However, others like maltitol are partially digested and may be counted partially.

Dietary fiber is a type of carbohydrate that is not digested by the body and does not raise blood sugar levels, which is why it is subtracted when calculating net carbs.

While traditional flan has a high sugar and carbohydrate content that can affect blood sugar, individuals with diabetes can consider small portions or opt for specially prepared, low-carb keto versions using alternative sweeteners.

To make a low-carb flan, use heavy cream and unsweetened milk alternatives, replace sugar with keto-friendly sweeteners like allulose for caramelizing, and follow a recipe specifically designed for low-carb baking.