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Caramel high-protein flan Calories
A caramel custard dessert formulated with extra protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Caramel high-protein flan (150 g) has 122 calories. That works out to 81 calories per 100 g. It contains 19.5 g of carbs, 12 g of protein, 4.5 g of fat and 0 g of fiber. Its 232.5 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Caramel high-protein flan Nutrition Facts
Selected: 1 piece (medium) · 150 g
122
KCAL / 150G
Carbs
19.5g
· 7% DV
Protein
12g
· 24% DV
Fat
4.5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 29% · Fat 24%
Caramel high-protein flan nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.08 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 19.5 g | 7% |
| Fiber | 0 g | 0% |
| Protein | 12 g | 24% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Caramel high-protein flan?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 122 kcal |
| 1 ounce (small) | 28.4 g | 23 kcal |
| 1 piece (small) | 90 g | 73 kcal |
| 100 g | 100 g | 81 kcal |
| ½ cup (medium) | 125 g | 101 kcal |
| 1 serving (medium) | 150 g | 122 kcal |
| 1 piece (large) | 220 g | 178 kcal |
| 1 cup (large) | 250 g | 203 kcal |
Calculated from 81 calories per 100 g.
Frequently Asked Questions About Caramel high-protein flan
What is caramel high-protein flan?
Caramel high-protein flan is a set custard dessert with caramel and extra protein added to the recipe. It is usually made with eggs and milk, while the added protein source can vary between recipes and products.
How do you make caramel high-protein flan?
To make caramel high-protein flan, blend the custard ingredients until smooth, pour them into caramel-lined ramekins, and bake in a water bath. Gentle, even heat helps the eggs set without making the custard tough or grainy.
Does caramel high-protein flan taste like regular flan?
Caramel high-protein flan can taste close to regular flan, but the added protein may make it denser or change its flavor slightly. The result depends on the protein source and how much is used in the recipe.
Can you use protein powder in caramel high-protein flan?
Yes, protein powder can be used in caramel high-protein flan. Whisk it first with a little milk to prevent lumps, then mix it into the custard; too much powder can make the finished flan dry or chalky.
Why does caramel high-protein flan crack?
Caramel high-protein flan can crack when it is baked too hot or for too long. The eggs continue to firm up as the custard cools, so take it out while the center still has a slight wobble.
Does caramel high-protein flan need a water bath?
A water bath is strongly recommended for caramel high-protein flan because it softens the oven heat around the custard. This helps it cook evenly and lowers the chance of a rubbery texture or a cracked surface.
How long does caramel high-protein flan last in the fridge?
Keep caramel high-protein flan covered in the refrigerator and eat it within 3 days. Since it contains egg and dairy, do not leave it at room temperature for extended periods, especially after serving.
Can you freeze caramel high-protein flan?
Freezing caramel high-protein flan is not recommended. The custard may release water and turn grainy after thawing, so refrigerate it instead and serve it chilled for the smoothest texture.
Why won't caramel high-protein flan come out of the mold?
Caramel high-protein flan often sticks if the caramel has hardened against the mold. Set the base of the mold in warm water briefly, loosen the edges with a thin knife, and invert it onto a serving plate.
Is caramel high-protein flan a good post-workout dessert?
Caramel high-protein flan can be a convenient dessert after exercise because it provides protein as well as carbohydrates. It is still a sweet custard, so pair it with other foods if you need a more substantial recovery meal.
Caramel high-protein flan Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
B12
0.52µg · 22% DV
B5
0.52mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
233mg · 33% DV
Selenium
12µg · 22% DV
Calcium
173mg · 17% DV
Iodine
23µg · 15% DV
Potassium ⭐
270mg · 8% DV
Sodium
180mg · 8% DV
Caramel high-protein flan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Caramel high-protein flan
To burn the 122 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Caramel high-protein flan?
Caramel high-protein flan is a protein-enriched take on the classic caramel custard: a smooth set cream made with milk and eggs, topped with caramel. Flan is especially familiar in Spain and across Latin America, where it is often made at home or ordered as a simple dessert; this version keeps its characteristic custardy texture while offering more protein.
Serve it chilled, when the soft texture and bittersweet caramel are at their best. It makes a neat after-dinner dessert, or a small sweet alongside coffee. At 8g of protein per 100g, it has more protein than a conventional custard-style dessert. For a lighter serving, skip extra caramel sauce and add fresh fruit instead.
How Nutritious Is Caramel high-protein flan?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Caramel high-protein flan Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Caramel high-protein flan Contain Allergens?
Contains these allergens:
Which Diets Is Caramel high-protein flan Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Caramel high-protein flan Fat Profile
SATURATED
2.1g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.