Flan is a creamy, custard-style dessert that is wildly popular in Mexico, Spain, and France. It’s known for its smoothness and unique flavor. You may see this delicious treat often served at events or holiday dinners. Flan can be easily made with just a few simple ingredients. It’s a dessert sure to please your palate. But can you enjoy flan on a gluten-free diet?
Yes, flan is gluten-free because it is not made with gluten-containing grains like wheat, rye, or barley. Flan is made with eggs, sugar, sweetened or condensed milk, whole milk, and flavors like coconut or vanilla extract. In fact, flan is a great dessert option for those that follow a gluten-free diet or have celiac disease.
This article will discuss why flan is an excellent gluten-free dessert option, its nutrition facts, and more. Let’s begin!
Contents
Is Flan French or Mexican?
Flan was first discovered during the Roman Empire. The Romans found themselves with an egg surplus. They began to try new recipes and try new techniques to develop egg-based recipes. As they created different recipes, flan was born. Surprisingly, back then, it was more of a savory, decadent treat. Flan is widely known as a Spanish or Mexican dessert. However, its name actually originated from an old French term, “flaon.”
Though the roman empire fell, the love for flan survived. Once the Spaniards discovered flan, they took it to a whole new level. They created different, delicious recipes, and the love for flan quickly spread through Spain and Latin America.
Today, Flan is commonly enjoyed as an after-dinner treat by many here in the United States..
Is Flan Healthy?
As with all desserts, we should consume flan in moderation. Depending on how flan is cooked, it can be a healthier dessert option than most. However, it’s still high in sugar and fat. In ½ cup of flan, there are three grams of saturated fat.
According to the 2015-2020 Dietary Guidelines for Americans, no more than 10% of your daily calorie allowance should come from saturated fats. This means, if you eat 1800 calories per day, you should consume no more than 180 calories or 25 grams of saturated fat.
According to the USDA nutrient database, ½ cup Flan has approximately 35 grams of sugar, mostly from added sugars.
To prevent obesity and promote optimal heart health, women should not consume over 25 grams of added sugar per day. Men shouldn’t consume more than 36 grams of added sugar. Unfortunately, in just one serving of flan, you’re already nearing your added sugar limit for the day.
Some brands of flan also contain high fructose corn syrup (HFCS). Not only can HFCS cause weight gain, but it can also increase your cholesterol levels. Many functional medicine doctors attribute intake of HFCS to what they call a “leaky gut.”
Flan Ingredients
Though flan ingredients typically vary by brand and recipe, a few staple ingredients are used to make flan. Here are some of the common ingredients you’ll find in flan:
- Water
- Granulated sugar
- Evaporated milk
- Eggs
- Salt
All of these ingredients, if consumed in excess, can have negative health outcomes. However, as long as you enjoy Flan in moderation as an occasional treat, you shouldn’t see any adverse health effects.
Flan Nutrition Facts By Brand
Nothing is as tasty as homemade flan. However, when you’re in a pinch and have a sweet tooth, there are quite a few brands that sell pre-made flan.
Let’s compare the nutrition facts and ingredients across different brands.
Senor Rico Caramel Flan
Nutrition Facts (per 4 oz.):
- Total Calories 140
- Total Fat 4.5 g
- Saturated Fat 2.5 g
- Trans Fat 0 g
- Cholesterol 35 mg
- Sodium 120 mg
- Total Carbohydrate 23 g
- Dietary Fiber 0 g
- Total Sugars 20 g
- Includes 17 g Added Sugars
- Protein 3 g
- Vitamin D 0 mcg
- Calcium 84 mg
- Iron 0mg
- Potassium 203 mg
Ingredients:
- Milk
- High fructose corn syrup
- Water
- Corn syrup
- Cream
- Whole eggs
- Modified corn starch
- Carrageenan
- Salt
- Dextrose
- Locust bean gum
- Potassium sorbate (preservative)
- Caramel
- Sugar
- Sodium alginate
- Potassium chloride
- Yellow No. 5
- Citric acid
- Yellow No. 6
Raymundo’s Caramel Flan
Nutrition Facts (per 4 oz.):
- Total Calories 120
- Total Fat 3 g
- Saturated Fat 1.5 g
- Trans Fat 0 g
- Cholesterol 30 mg
- Sodium 110 mg
- Total Carbohydrate 21 g
- Dietary Fiber 0 g
- Total Sugars 19 g
- Includes 15 g Added Sugars
- Protein 3 g
- Vitamin D 1 mcg
- Calcium 83 mg
- Iron 0 mg
- Potassium 170 mg
Ingredients:
- Milk
- Water
- Sugar
- Corn Syrup
- Modified Food Starch
- Eggs
- High Fructose Corn Syrup
- Carrageenan
- Locust Bean Gum
- Artificial Flavor
- Salt
- Potassium Sorbate (preservative)
- Yellow No. 5
- Yellow No. 6
Kozy Shack Crème Caramel Flan
Nutrition Facts (per 4 oz.):
- Total Calories 150
- Total Fat 3 g
- Saturated Fat 1.5 g
- Trans Fat 0 g
- Cholesterol 40 mg
- Sodium 90 mg
- Total Carbohydrate 27 g
- Dietary Fiber 0 g
- Total Sugars 24 g
- Includes 19 g Added Sugars
- Protein 4 g
- Vitamin D 0 mcg
- Calcium 107 mg
- Iron 0mg
- Potassium 166 mg
Ingredients:
- Reduced-Fat Milk
- Cane Sugar
- Sweetened Condensed Milk
- Eggs
- Carrageenan
- Locust Bean Gum
- Salt
- Natural Flavors
- Annatto Extract
- Caramel Syrup
- Sugar
- Natural Flavor
- Xanthan Gum
Marie Morin Caramel Flan
Nutrition Facts (per 3.5 oz.):
- Total Calories 190
- Total Fat 9 g
- Saturated Fat 3.5 g
- Trans Fat 0 g
- Cholesterol 110 mg
- Sodium 70 mg
- Total Carbohydrate 26 g
- Dietary Fiber 0 g
- Total Sugars 25 g
- Includes 19 g Added Sugars
- Protein 3 g
Ingredients:
- Milk
- Cream
- Monoglycerides
- Diglycerides
- Disodium phosphate
- Sodium citrate
- Carrageenan
- Eggs
- Sugar
- Water
- Egg yolks
- Natural flavors
Reina Vanilla Flan
Nutrition Facts (per 3.53 oz.):
- Total Calories 100
- Total Fat 2 g
- Saturated Fat 0 g
- Trans Fat 0 g
- Cholesterol 0 mg
- Sodium 120 mg
- Total Carbohydrate 21 g
- Dietary Fiber 0 g
- Total Sugars 18 g
- Includes 12 g Added Sugars
- Protein 3 g
- Vitamin D 0%
- Calcium 10%
- Iron 0%
Ingredients:
- Reconstituted Powdered Whole Milk
- Sugar
- Glucose
- Fructose
- Syrup
- Water
- Modified Corn Starch
- Xanthan Gum
- Pectin
- Milk Protein
- Stabilizers
- Carrageenan
- Carboxymethylcellulose
- Locust Bean Gum
- Modified Corn Starch
- Artificial Flavors
- Annatto
Wild Fork Flan
Nutrition Facts (per 3.2 o.z):
- Total Calories 181
- Total Fat 5 g
- Saturated Fat 2.6 g
- Trans Fat 0 g
- Cholesterol 49 mg
- Sodium 77 mg
- Total Carbohydrate 29 g
- Dietary Fiber 0 g
- Total Sugars 29 g
- Includes 0 g Added Sugars
- Protein 4.9 g
- Vitamin A 10%
- Calcium 4%
- Iron 2%
Ingredients:
- Milk
- Sugar
- Lactose
- Whole egg
- Caramel syrup
- Potassium sorbate (preservative)
- Sodium carboxymethylcellulose.
As you can see, many of these products have many additives, fillers and contain a lot of added sugars. Flan can certainly be enjoyed in moderation on a gluten-free diet, but it’s essential to be mindful of its ingredients.
Is Flan the Same as Crème Brûlée?
While they are very similar, the two share quite a few unique differences. Both contain cream, sugar, eggs, and sugar and are custard-style desserts and baked in a water bath. Both also take over an hour to cook.
For starters, creme brûlée is typically served inside of the same dish it’s used to cook with. Flan usually comes on a plate that was not involved in the cooking process. Crème brûlée has a hard, sugar topping that is caramelized using a torch. Flan is usually soft and creamy and has a layer of caramel sauce on the top. Crème brûlée is also a good dessert option for those following a gluten-free diet. Traditional crème brûlée should not contain any gluten-containing ingredients.
Flan is often called crème caramel by some. This can, understandably, confuse some people.
Although both desserts have similar ingredients, their presentation is what usually sets them apart.
Conclusion
Flan is an excellent dessert option for those following a gluten-free diet. If you’re looking for a healthier version of flan, consider making it yourself at home. This can help you control the amount of added sugars, artificial ingredients, and additives inside of your flan. If you’re trying to decide the best brand to purchase, look for a brand with fewer additives without high fructose corn syrup.
Related Questions
Is Flan Keto Friendly?
No, traditional flan is very high in carbohydrates and sugar. It is not keto-friendly. However, there are many variations of the recipe available that are, in fact, keto-friendly.
Is Flan Dairy-Free?
No, flan is not dairy-free because it contains milk. There are quite a few dairy-free flan recipes online if you’re following a dairy-restricted diet and would like to enjoy flan.
Is Flan Vegan?
No, flan is not vegan because it contains milk and eggs. Some types of flan may also have other animal derivatives. There are vegan-friendly options on the market, but always read the label to ensure it’s allowed within your diet.
How Should Flan be Served?
Flan is very versatile. It’s usually served in slices or squares. It can be served slightly warm, cold, or even at room temperature. Flan is safe to store in the refrigerator for two to three days, and it’s a great make-ahead option for a party or event.