192 %
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 flan case?
879kcal
in a 300 g serving
293 kcal per 100 g.
Source: UK CoFID 2021, record 11-1067. Checked 5 October 2026.
16.8 gFat
28.8 gProtein
3 gFibre
192 %Daily vitamin B12
What’s in a 300 g serving
More than half of a serving is carbohydrate. Sugars make up 104 g of that.
- 16.8 gFat
- 28.8 gProtein
- 163 gCarbohydrate
- 3 gFibre
- 95.4 gWater
Above average for dishes
Flan case is 293 kcal per 100 g. The 603 dishes in this database average 180.
Flan case293
Dishes average180
High in sugar
34.6 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per serving104 g
Salt, per serving0.69 g
Vitamins and minerals in flan case
Two of the 23 recorded reach the “high in” level. Vitamin B12 leads.
A source of
None recorded
- Vitamin C
Show all 23 with amounts
Vitamin B120.0048 mg, 192 %
Vitamin D0.0057 mg, 114 %
Selenium0.042 mg, 76 %
Biotin0.0357 mg, 71 %
Iodine0.087 mg, 58 %
Phosphorus399 mg, 57 %
Riboflavin (vitamin B2)0.78 mg, 56 %
Niacin (vitamin B3)8.7 mg, 54 %
Chloride423 mg, 53 %
Pantothenic acid (vitamin B5)2 mg, 34 %
Iron4.7 mg, 33 %
Copper0.33 mg, 33 %
Manganese0.57 mg, 29 %
Vitamin A0.222 mg, 28 %
Zinc2.7 mg, 27 %
Thiamin (vitamin B1)0.27 mg, 25 %
Folate0.048 mg, 24 %
Vitamin E2.7 mg, 23 %
Calcium162 mg, 20 %
Potassium390 mg, 20 %
Vitamin B60.27 mg, 19 %
Magnesium42 mg, 11 %
Vitamin Cnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What flan case doesn’t give you. And where to find it.
No recorded vitamin C, and only 3.7 % of the magnesium reference intake and 6.4 % of the vitamin B6 reference intake per 100 g.
Vitamin C
0mgin flan case
Find it inCherries, West Indian2150 % per 100 g
Magnesium
3.7%in flan case, per 100 g
Find it inCoriander leaves, dried184 % per 100 g
Vitamin B6
6.4%in flan case, per 100 g
Find it inWheatgerm184 % 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.
Flan case against other dishes
Per 100 g, salmon (farmed, baked) has the most vitamin B12 in this comparison, followed by beanburger (butter bean, fried) and flan case.
0.0025mg
0.0022mg
0.0016mg
0.0009mg
0.0006mg
0.0004mg
Salmon, farmed, baked+0.0009 mg
Beanburger, butter bean, fried+0.0006 mg
Flan case, sponge, homemadethis page
Omelette, Spanish−0.0007 mg
Coq au vin−0.0012 mg
All values per 100 g, from the same dataset. Differences are against flan case.
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Questions about flan case
What the numbers say to the questions people actually search.
How many calories are in a portion of flan case?
A typical portion (300 g, one serving) gives 879 kcal. Per 100 g the figure is 293 kcal.
Is flan case high in vitamin B12?
Yes. Flan case, sponge, homemade has 0.0016 mg vitamin B12 per 100 g, 64 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for flan case?
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 flan case have most of?
By share of the daily reference intake: vitamin B12 (0.0016 mg, 64 %), vitamin D (0.0019 mg, 38 %) and selenium (0.014 mg, 25 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-1067, Flan case, sponge, 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: Pasta). 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
- Pudding, sponge, with jam or treacle333 kcal
- Spaghetti bolognese151 kcal
- Bhaji, cauliflower and potato106 kcal
- Coleslaw, not low calorie, retail173 kcal
- Curry, lentil, whole/masoor, Gujerati137 kcal
- Jam tarts, retail353 kcal
- All 603 dishes
Most vitamin B12
- Liver and bacon, fried0.0666 mg
- Liver and onions, stewed0.0299 mg
- Seafood selection0.015 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide