Group · Sweet foods
Caramel flan (from a packet mix)
The caramel flan made from a packet mix is a milk-based dessert that is easy to make at home. It comes as a powder to mix with milk, usually with a sachet of liquid caramel that coats the top. Once set in the fridge, it has a smooth, melting texture, somewhere between a crème caramel and a custard tart filling (flan pâtissier). It is a comforting classic that appeals to young and old alike. With around 113 kcal per 100 g, it is relatively light for a sugary product, while providing a little protein thanks to the milk. Made at home, it lets you control the sugar and enjoy a simple pleasure as part of a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 113 kcal |
| Kilojoules | 476 kJ |
| Protein | 4,2 g |
| Carbohydrate | 17,7 g |
| Fat | 2,8 g |
| Fibre | 0,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium86,3 mg11 %
- Vitamin B20,14 mg10 %
- Potassium150 mg8 %
- Zinc0,51 mg5 %
- Magnesium12,9 mg3 %
- Iron0,35 mg3 %
- Manganese0,05 mg2 %
- Copper0,02 mg2 %
See the other 2 nutrients
- Omega-6 LA0,15 g2 %
- Total omega-30,03 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The caramel flan made from a packet mix takes just a few minutes: you whisk the powder into hot milk, pour it into ramekins lined with caramel, then leave it to set for several hours in the fridge. The choice of milk directly affects the nutrition facts: semi-skimmed milk limits the fat, while whole milk makes the texture creamier. You can also try a plant-based milk for a lactose-free version, bearing in mind that the setting may vary.
In terms of calories, this flan provides around 113 kcal per 100 g, with nearly 17.7 g of carbohydrate (mostly sugars), 4.14 g of protein and less than 2.74 g of fat. It contains no fibre. Its glycaemic index is fairly high because of the sugar and starch, which makes it a dessert best enjoyed at the end of a meal rather than as a stand-alone snack, so that the blood sugar response is spread out better.
For smart eating, aim for a sensible portion of around one ramekin of 100 to 125 g. You can lighten your recipe by reducing the added sugar or replacing part of the caramel with a fruit coulis. A touch of vanilla, a pinch of cinnamon or a few fresh fruits on the side add flavour without piling on the calories. If you like homemade milk desserts, compare it with a vanilla flan or a chocolate flan to vary your treats.
For active people: thanks to its combination of carbohydrate and milk protein, this flan can serve as a snack after training, especially when the aim is recovery. Made with a high-protein milk, it fits well into a routine. To go further, discover our protein snack ideas and our advice on nutrition for fitness.
If you are watching your weight, keep in mind that caramel flan is still a sugary product: its energy density is moderate but its fast sugars call for moderation. It is better kept for 2 or 3 times a week rather than every day. Keep it in the fridge and eat it within 48 hours of making it. You will find other comparable desserts in the sugary foods family, and you can check how it compares with other foods using the calorie table.