How fattening is crème brûlée?

Crème brûlée is a rich, custard-like dessert with a hard caramelized sugar topping. It’s made from egg yolks, cream, vanilla, and sugar, which means it packs quite a caloric punch. But just how fattening is this decadent French dessert really?

Calories in Crème Brûlée

The calorie count of crème brûlée can vary depending on the recipe, but on average a serving contains around 300-400 calories. For comparison:

  • 1 cup of vanilla ice cream has around 250 calories
  • A slice of chocolate cake has 350-400 calories
  • A small pecan pie slice has around 500 calories

So while crème brûlée is definitely an indulgent dessert, a single serving has a similar calorie count to other popular sweet treats. However, calories aren’t the whole picture when it comes to how fattening a food is.

Macronutrients in Crème Brûlée

To understand what makes a food fattening, we need to look beyond just calories and consider the macronutrient balance. The three macronutrients are:

  • Fat – 9 calories per gram
  • Protein – 4 calories per gram
  • Carbohydrates – 4 calories per gram

Here is the typical macronutrient breakdown for a serving of crème brûlée:

Macronutrient Amount Calories
Fat 21g 189
Protein 6g 24
Carbs 17g 68

As you can see, nearly two-thirds of the calories in crème brûlée come from fat. The high fat and low protein content is what gives this dessert its rich, indulgent taste and texture.

Why Fat is Fattening

High-fat foods like crème brûlée are considered more fattening for a few key reasons:

  • Fat contains 9 calories per gram, compared to just 4 calories per gram of carbs and protein. So foods high in fat pack more calories gram-for-gram.
  • Your body doesn’t burn fat as efficiently as carbs or protein. Much of the fat you eat gets directly stored in adipose tissue.
  • Fat triggers less of a satiety response compared to protein and complex carbs, making it easier to overeat high-fat foods.

So while the total calorie count is still important, the high proportion of fat calories in crème brûlée makes it more prone to weight gain than other desserts.

Health Effects of Saturated Fat

Not only is crème brûlée high in fat overall, but much of the fat comes from heavy cream, which contains saturated fat. The crème brûlée recipe calls for heavy whipping cream, which contains:

  • 36% fat
  • 58% of calories from saturated fat

Diets high in saturated fat have consistently been linked to increased risk of:

  • Obesity
  • Type 2 diabetes
  • Heart disease
  • Certain cancers

The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories. So enjoying crème brûlée and other high-fat dairy products in moderation is advised.

Should You Avoid Crème Brûlée Altogether?

With the high calorie, fat, and sugar content, crème brûlée may seem like a dessert that should be avoided if you’re watching your weight and health. But for most people, the occasional indulgence won’t sabotage your efforts as long as you account for it in your overall diet.

Here are some tips for enjoying crème brûlée more healthfully:

  • Share a serving instead of eating a whole ramekin yourself.
  • Pick it for a special occasion dessert instead of everyday.
  • Pair it with fresh fruit to add beneficial nutrients and fiber.
  • Savor every delicious bite so you feel satisfied.
  • Have it at the beginning of a meal so you eat less afterwards.

As part of an otherwise balanced diet, enjoying the occasional crème brûlée likely won’t sabotage your health or weight loss goals.

Healthier Crème Brûlée Alternatives

If you love the flavor and texture of crème brûlée but want to lighten it up, there are a few simple ingredient swaps you can make:

  • Use reduced-fat milk or cream – Saves significant calories and fat.
  • Substitute Greek yogurt – Adds protein, cuts fat.
  • Swap sugar for stevia – Dramatically cuts carbs and calories.
  • Try with egg whites only – Cuts fat and cholesterol.
  • Use fruit puree – Adds fiber and nutrients.

You can also make crème brûlée with other alternative low-fat, low-sugar ingredients like silken tofu, avocado, and cooked oatmeal. Get creative and come up with your own healthier version!

Homemade vs. Restaurant Crème Brûlée

If you want to control the ingredients, making crème brûlée at home is likely the healthier option. Restaurant versions tend to be larger servings and made with full-fat dairy. For example, here is the nutrition data for crème brûlée from two popular chain restaurants:

Restaurant Serving Size Calories Fat (g)
The Cheesecake Factory 1 piece 530 36
Maggiano’s 1 piece 790 49

As you can see, restaurant versions tend to be significantly higher in calories and fat compared to a reasonable homemade portion. So your best bet is to enjoy occasional small servings of homemade lightened up crème brûlée if you want to limit the fattening effects.


With its rich ingredients of cream, egg yolks, and sugar, crème brûlée certainly ranks high on the list of fattening desserts. A typical serving can contain 300-400 calories, with nearly two-thirds coming from fat. However, enjoyed every so often as part of a healthy diet, this decadent French classic doesn’t have to ruin your weight loss efforts. Be mindful of reasonable portion sizes, lighten it up when possible, and savor every bite.

Leave a Comment