Calories in sponge flan: 101 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 64.5 g carbohydrate and 6.9 g protein.

3.6 gFat

6.9 gProtein

64.5 gCarbohydrate

2.7 gFibre

221 gWater

0.9 gMinerals and the rest

3.6 gFat
6.9 gProtein
64.5 gCarbohydrate
2.7 gFibre
221 gWater
0.9 gMinerals and the rest

Below average for dishes

Sponge flan is 101 kcal per 100 g. The 603 dishes in this database average 180.

Sponge flan101

Dishes average180

Low in fat

1.2 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per serving3.6 g

Saturates, per serving1 g

Vitamins and minerals in sponge flan

No vitamin or mineral in sponge flan reaches the “source of” level; vitamin C is the nearest at 13 %.

38 %

Vitamin C

30 mg in a 300 g serving

81st of 469 dishes

Vitamin C is below the 15 % “source of” level in sponge flan, so no function line applies.

Vitamin B120.0009 mg36 %

Thiamin (vitamin B1)0.27 mg25 %

Vitamin D0.0012 mg24 %

Selenium0.009 mg16 %

Phosphorus108 mg15 %

Show all 20 with amounts

Vitamin C30 mg, 38 %

Vitamin B120.0009 mg, 36 %

Thiamin (vitamin B1)0.27 mg, 25 %

Vitamin D0.0012 mg, 24 %

Selenium0.009 mg, 16 %

Phosphorus108 mg, 15 %

Potassium303 mg, 15 %

Niacin (vitamin B3)2.4 mg, 15 %

Folate0.027 mg, 14 %

Iron1.9 mg, 13 %

Riboflavin (vitamin B2)0.18 mg, 13 %

Manganese0.24 mg, 12 %

Pantothenic acid (vitamin B5)0.54 mg, 9 %

Zinc0.9 mg, 9 %

Copper0.09 mg, 9 %

Vitamin B60.12 mg, 8.6 %

Calcium66 mg, 8.3 %

Vitamin E0.93 mg, 7.8 %

Vitamin A0.054 mg, 6.8 %

Magnesium21 mg, 5.6 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What sponge flan doesn’t give you. And where to find it.

Only 3 % of the zinc reference intake, 1.9 % of the magnesium reference intake and 2.3 % of the vitamin A reference intake per 100 g.

Zinc

3%in sponge flan, per 100 g

Find it inOysters, raw592 % per 100 g

Magnesium

1.9%in sponge flan, per 100 g

Find it inCoriander leaves, dried184 % per 100 g

Vitamin A

2.3%in sponge flan, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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0.075 mgSelenium, 136 %

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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.

Sponge flan against other dishes

Per 100 g, sponge flan has the most vitamin C of the 4 here, ahead of kheema (lamb, reduced fat).

10mg

4mg

3mg

Flan, sponge, with fruit, homemadethis page

Kheema, lamb, reduced fat−6 mg

Pie, fruit, wholemeal, with pie filling−7 mg

Pudding, Queen of Puddings−7 mg

All values per 100 g, from the same dataset. Differences are against sponge flan.

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Questions about sponge flan

What the numbers say to the questions people actually search.

How many calories are in a portion of sponge flan?

A typical portion (300 g, one serving) gives 303 kcal. Per 100 g the figure is 101 kcal.

Are these figures exact for sponge 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 sponge flan have most of?

By share of the daily reference intake: vitamin C (10 mg, 13 %), vitamin B12 (0.0003 mg, 12 %) and thiamin (0.09 mg, 8.2 %) per 100 g.

Is sponge flan high in salt?

No. Salt is 0.06 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-1070, Flan, sponge, with fruit, 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.