156 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in cheese and mushroom flan?
816kcal
in a 300 g serving
272 kcal per 100 g.
Source: UK CoFID 2021, record 15-797. Checked 5 October 2026.
54.3 gFat
33.9 gProtein
8.1 gFibre
156 %Daily vitamin B12
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly fat.
- 54.3 gFat
- 33.9 gProtein
- 51.3 gCarbohydrate
- 8.1 gFibre
- 150 gWater
- 2.1 gMinerals and the rest
Above average for dishes
Cheese and mushroom flan is 272 kcal per 100 g. The 603 dishes in this database average 180.
Cheese and mushroom flan272
Dishes average180
High in saturated fat
10.5 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per serving31.4 g
Fat, per serving54.3 g
Vitamins and minerals in cheese and mushroom flan
Three of the 23 reach the “high in” level, led by vitamin B12.
Show all 23 with amounts
Chloride1251 mg, 156 %
Vitamin B120.0039 mg, 156 %
Phosphorus720 mg, 103 %
Niacin (vitamin B3)13.2 mg, 83 %
Vitamin A0.651 mg, 81 %
Calcium585 mg, 73 %
Manganese1.4 mg, 69 %
Riboflavin (vitamin B2)0.93 mg, 66 %
Iodine0.096 mg, 64 %
Biotin0.0285 mg, 57 %
Selenium0.03 mg, 55 %
Zinc5.1 mg, 51 %
Vitamin D0.0024 mg, 48 %
Copper0.48 mg, 48 %
Pantothenic acid (vitamin B5)2.8 mg, 47 %
Vitamin B60.57 mg, 41 %
Potassium672 mg, 34 %
Thiamin (vitamin B1)0.36 mg, 33 %
Folate0.063 mg, 32 %
Magnesium96 mg, 26 %
Iron3.1 mg, 22 %
Vitamin E2.2 mg, 19 %
Vitamin C3 mg, 3.8 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What cheese and mushroom flan doesn’t give you. And where to find it.
Only 1.3 % of the vitamin C reference intake, 6.2 % of the vitamin E reference intake and 7.4 % of the iron reference intake per 100 g.
Vitamin C
1.3%in cheese and mushroom flan, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Vitamin E
6.2%in cheese and mushroom flan, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
Iron
7.4%in cheese and mushroom flan, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Cheese and mushroom flan against other dishes
Cheese and mushroom flan comes second for vitamin B12 here, just behind pesto sauce.
0.0014mg
0.0013mg
0.0013mg
0.0009mg
0.0002mg
0mg
Pesto sauce+0.0001 mg
Flan, cheese and mushroom, wholemeal, homemadethis page
Custard, egg0 mg
Curry, egg and potato−0.0004 mg
Pudding, spotted dick−0.0011 mg
Nut cutlets, retail, fried−0.0013 mg
All values per 100 g, from the same dataset. Differences are against cheese and mushroom flan.
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Questions about cheese and mushroom flan
The questions people ask about cheese and mushroom flan, answered from the dataset.
How many calories are in a portion of cheese and mushroom flan?
A typical portion (300 g, one serving) gives 816 kcal. Per 100 g the figure is 272 kcal.
Is cheese and mushroom flan high in chloride?
Yes. Flan, cheese and mushroom, wholemeal, homemade has 417 mg chloride per 100 g, 52 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for cheese and mushroom flan?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does cheese and mushroom flan have most of?
By share of the daily reference intake: chloride (417 mg, 52 %), vitamin B12 (0.0013 mg, 52 %) and phosphorus (240 mg, 34 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-797, Flan, cheese and mushroom, wholemeal, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Mushroom). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More dishes
- Salad, pasta, vegetables and mayonnaise150 kcal
- Trifle167 kcal
- Burger, beef, with bun, fried291 kcal
- Curry, cauliflower and potato60 kcal
- Desserts, dairy, chocolate214 kcal
- Macaroon442 kcal
- All 603 dishes