Flan
Limited nutritional benefit
Spanish baked custard of eggs, milk and sugar under a caramel layer.
Flan is a Spanish baked custard of eggs, whole milk infused with lemon peel and cinnamon, and sugar, cooked in a water bath over a layer of amber caramel and turned out cold so the caramel runs down the sides. A 120 g slice has about 190 kcal, 6 g protein and 30 g of sugar, about 90% of it added. An 80 g slice keeps the sugar near 20 g.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.1g | 9.1% |
| Fat | 4.4g | 6.3% |
| Carbs | 25g | 8.3% |
| Simple Sugars | 8.75g | Estimate |
| Complex Carbs | 16.25g | Estimate |
| Water | 65g | 2.6% |
| Calories | 158 | 7.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.88 | g | 9.4% |
| Monounsaturated | 1.44 | g | 5.8% |
| Polyunsaturated | 0.63 | g | 4.8% |
| Omega-3 | 0.189 | g | Estimate |
| DHA | 16 | mg | 1.8% |
| Omega-6 | 0.441 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.29 | mg |
| Selenium | 10.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 58.5 | mcg | 6.5% |
| vitamin B1 | 0.027 | mg | 2.3% |
| vitamin B2 | 0.189 | mg | 14.5% |
| vitamin B3 | 0.059 | mg | 0.4% |
| vitamin B6 | 0.049 | mg | 2.9% |
| vitamin B9 | 10.8 | mcg | 2.7% |
| vitamin B12 | 0.417 | mcg | 17.4% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.537 (21 IU) | mcg | 3.6% |
| vitamin E | 0.29 | mg | 1.9% |
| vitamin K | 0.223 | mcg | 0.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 78.4 | mg | 7.8% |
| iron | 0.501 | mg | 2.8% |
| magnesium | 8.84 | mg | 2.2% |
| phosphorus | 100 | mg | 14.3% |
| potassium | 111 | mg | 4.3% |
| sodium | 62.7 | mg | 2.7% |
| zinc | 0.557 | mg | 5.1% |
| copper | 0.035 | mg | 3.9% |
| manganese | 0.011 | mg | 0.5% |
| selenium | 10.5 | mcg | 19.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 136 | mg | 19.4% | 160% |
| Isoleucine | 272 | mg | 19.4% | 171% |
| Leucine | 460 | mg | 16.8% | 142% |
| Lysine | 393 | mg | 18.7% | 154% |
| Methionine | 233 | mg | 22.2% | 191% |
| Phenylalanine | 498 | mg | 28.5% | 229% |
| Threonine | 225 | mg | 21.4% | 169% |
| Tryptophan | 67 | mg | 23.9% | 191% |
| Valine | 347 | mg | 19.1% | 163% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Whole milk 500 ml
- Eggs, large 5 (250 g)
- Sugar, for the custard 100 g
- Sugar, for the caramel 120 g
- Water, for the caramel 2 tbsp (30 ml)
- Lemon peel 1 wide strip
- Cinnamon stick 1
Instructions
- 1
Heat the milk with the lemon peel and cinnamon stick until it just starts to steam, then take it off the heat and leave to infuse for 15 minutes; remove the peel and cinnamon.
- 2
Cook 120 g of sugar with 30 ml of water in a small pan over medium heat, without stirring, until it turns a deep amber caramel, 6-8 minutes.
- 3
Pour the caramel straight into a 20 cm round mold or 8 individual ramekins and tilt to coat the base; let it set.
- 4
Heat the oven to 160C and bring a kettle of water to a boil.
- 5
Whisk the eggs with 100 g of sugar until just combined, pour in the warm milk while whisking, and strain the mixture over the caramel.
- 6
Set the mold in a deep roasting pan, pour hot water into the pan to halfway up the sides and bake for 45-50 minutes (25-30 minutes for ramekins) until the custard is set but still wobbles slightly in the center.
- 7
Cool, then chill for at least 4 hours; run a knife around the edge and turn the flan out onto a plate so the caramel runs over it.