Flan vs Cheesecake: Calories and Nutrition Compared (2026)

Cheesecake has higher protein at 5.5 g compared to flan's 3.5 g. Flan is lower in calories, containing 145 calories per 100 g, while cheesecake has 321 calories.

Flan and cheesecake are popular desserts with distinct flavors and textures. This comparison highlights their nutritional profiles, focusing on calories, protein, and other key components.

What Is the Difference Between Flan and Cheesecake?

Flan is a creamy custard dessert topped with caramel, known for its smooth texture. It is typically made from eggs, milk, and sugar. Cheesecake is a rich dessert made primarily from cream cheese, sugar, and a crust. It can be baked or unbaked and comes in various flavors.

Flan vs Cheesecake: Nutrition Side by Side

The following table provides a side-by-side comparison of flan and cheesecake's nutritional values.

Nutrient (per 100 g)	Flan (caramel custard)	Cheesecake
Calories	145 kcal	321 kcal
Protein	3.5 g	5.5 g
Carbs	23.4 g	25.5 g
Sugar	22 g	22 g
Fat	4.2 g	22.5 g
Fiber	0 g	0.4 g
Sodium	55 mg	438 mg

Which Is Better, Flan or Cheesecake?

For weight loss: Flan has 145 calories per 100 g, significantly lower than cheesecake's 321 calories, making it a better choice for weight loss.

For muscle and protein: Cheesecake contains more protein at 5.5 g per 100 g compared to flan's 3.5 g, making it a better option for muscle building.

For low-carb or low-sugar: Flan has 23.4 g of carbs and 22 g of sugar, while cheesecake has 25.5 g of carbs and 22 g of sugar, making flan slightly lower in carbs.

How to Track Flan and Cheesecake Accurately

Dessert portions and macros can be easy to misjudge, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult a nutritionist for personalized guidance. Values are per 100 g from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which dessert has more protein?

Cheesecake has more protein at 5.5 g per 100 g, while flan has 3.5 g.

Which dessert has fewer calories?

Flan has fewer calories at 145 per 100 g, compared to cheesecake's 321 calories.

What is the sugar content in flan?

Flan contains 22 g of sugar per 100 g.

What is the fat content in cheesecake?

Cheesecake has a fat content of 22.5 g per 100 g.

How many carbs are in cheesecake?

Cheesecake contains 25.5 g of carbs per 100 g.

Does flan have any fiber?

Flan contains 0 g of fiber per 100 g.

Key Takeaways

• Flan has 145 calories per 100 g.
• Cheesecake has 321 calories per 100 g.
• Flan contains 3.5 g of protein per 100 g.
• Cheesecake contains 5.5 g of protein per 100 g.
• Flan has 23.4 g of carbs per 100 g.
• Cheesecake has 25.5 g of carbs per 100 g.