Flan, caramel custard, dry mix, prepared with whole milk
Flan, caramel custard, dry mix, prepared with whole milk is a sweet/confection at 113 calories per 100g. Sweets and confections are primarily energy-dense foods. Some varieties, such as dark chocolate, contain notable amounts of minerals and bioactive compounds. Our database tracks 63 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 63 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 74.6 | g | — | 2% |
| Calories SR | 113 | kcal | — | — |
| Energy (kJ) SR | 475 | kj | — | — |
| Protein SR | 3.0 | g | — | 5% |
| Total Fat SR | 3.0 | g | — | — |
| Carbohydrate SR | 18.7 | g | — | 14% |
| Fiber SR | 0 | g | — | — |
| Ash SR | 0.74 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 111 | mg | — | 11% |
| Iron SR | 0.06 | mg | — | 1% |
| Magnesium SR | 12.0 | mg | — | 3% |
| Phosphorus SR | 84.0 | mg | — | 12% |
| Potassium SR | 160 | mg | — | 5% |
| Sodium SR | 112 | mg | — | 8% |
| Zinc SR | 0.35 | mg | — | 3% |
| Copper SR | 0.01 | mg | — | 1% |
| Manganese SR | 0.005 | mg | — | 0% |
| Selenium SR | 5.2 | µg | — | 10% |
Vitamins 17
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 29.0 | µg | — | 3% |
| Vitamin A (IU) SR | 113 | IU | — | — |
| Retinol SR | 28.0 | µg | — | — |
| Beta-Carotene SR | 16.0 | µg | — | — |
| Vitamin C SR | 0.70 | mg | — | 1% |
| Vitamin D SR | 0.90 | µg | — | 6% |
| Vitamin D (IU) SR | 36.0 | IU | — | — |
| Thiamin (B1) SR | 0.03 | mg | — | 3% |
| Riboflavin (B2) SR | 0.14 | mg | — | 11% |
| Niacin (B3) SR | 0.07 | mg | — | 0% |
| Pantothenic Acid (B5) SR | 0.28 | mg | — | 6% |
| Vitamin B6 SR | 0.03 | mg | — | 3% |
| Folate SR | 4.0 | µg | — | 1% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 4.0 | µg | — | — |
| Folate (DFE) SR | 4.0 | µg | — | — |
| Vitamin B12 SR | 0.26 | µg | — | 11% |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 1.8 | g | — | — |
| Monounsaturated Fat SR | 0.82 | g | — | — |
| Polyunsaturated Fat SR | 0.11 | g | — | — |
| Cholesterol SR | 12.0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.04 | g | — | — |
| Threonine SR | 0.13 | g | — | — |
| Isoleucine SR | 0.18 | g | — | — |
| Leucine SR | 0.29 | g | — | — |
| Lysine SR | 0.23 | g | — | — |
| Methionine SR | 0.07 | g | — | — |
| Cystine SR | 0.03 | g | — | — |
| Phenylalanine SR | 0.14 | g | — | — |
| Tyrosine SR | 0.14 | g | — | — |
| Valine SR | 0.20 | g | — | — |
| Arginine SR | 0.11 | g | — | — |
| Histidine SR | 0.08 | g | — | — |
| Alanine SR | 0.10 | g | — | — |
| Aspartic Acid SR | 0.22 | g | — | — |
| Glutamic Acid SR | 0.62 | g | — | — |
| Glycine SR | 0.06 | g | — | — |
| Proline SR | 0.29 | g | — | — |
| Serine SR | 0.16 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin D is essential for calcium absorption. Without adequate vitamin D, only 10–15% of dietary calcium is absorbed; with it, absorption rises to 30–40%.
Christakos et al., J Cell Biochem, 2003
Vitamin D is fat-soluble. Co-consumption with dietary fat increases absorption by up to 50% compared to taking it on an empty stomach.
Dawson-Hughes et al., J Acad Nutr Diet, 2015
Vitamin D enhances intestinal phosphorus absorption and regulates phosphorus homeostasis via parathyroid hormone signalling.
Bergwitz & Jüppner, Annu Rev Med, 2010
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.04 | 13.9 |
| Threonine | 0.13 | 45.4 |
| Isoleucine | 0.18 | 60.3 |
| Leucine | 0.29 | 98.0 |
| Lysine | 0.23 | 79.3 |
| Methionine | 0.07 | 25.1 |
| Cystine | 0.03 | 9.2 |
| Phenylalanine | 0.14 | 48.5 |
| Tyrosine | 0.14 | 48.5 |
| Valine | 0.20 | 66.8 |
| Arginine | 0.11 | 36.3 |
| Histidine | 0.08 | 27.1 |
| Alanine | 0.10 | 34.2 |
| Aspartic Acid | 0.22 | 75.9 |
| Glutamic Acid | 0.62 | 209.5 |
| Glycine | 0.06 | 21.4 |
| Proline | 0.29 | 96.9 |
| Serine | 0.16 | 54.6 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Custard” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Cane Sugar” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Sugar & Sweeteners
Top 10 countries by per capita supply of the “Sugar & Sweeteners” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+26%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Sweets
Frequently Asked Questions
How many calories are in Flan, caramel custard, dry mix, prepared with whole milk?
Flan, caramel custard, dry mix, prepared with whole milk contains 113 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 3.0g of protein (10% of calories), 3.0g of fat (24%), and 18.7g of carbohydrates (66%). Carbohydrates are the primary energy source.
What is Flan, caramel custard, dry mix, prepared with whole milk most nutritious for?
The standout nutrient in Flan, caramel custard, dry mix, prepared with whole milk is Carbohydrate, providing 18.7 g per 100g (14% of the Daily Value). It is also a notable source of Phosphorus (12% DV). Our database tracks 63 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Flan, caramel custard, dry mix, prepared with whole milk high in protein?
At 3.0g per 100 grams, Flan, caramel custard, dry mix, prepared with whole milk is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Flan, caramel custard, dry mix, prepared with whole milk?
Flan, caramel custard, dry mix, prepared with whole milk contains no dietary fiber. This is typical for this type of food. Pair with plant-based foods to ensure adequate fiber intake.
What is the glycemic index of Flan, caramel custard, dry mix, prepared with whole milk?
Flan, caramel custard, dry mix, prepared with whole milk has a glycemic index of 43, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Flan, caramel custard, dry mix, prepared with whole milk?
Flan, caramel custard, dry mix, prepared with whole milk has a moderate insulin response (II: 40) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.