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370
Blueberry nata Calories
Portuguese dessert, blueberry, custard-filled pastry
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Blueberry nata (60 g) has 156 calories. That works out to 260 calories per 100 g. It contains 20.4 g of carbs, 2.5 g of protein, 6.9 g of fat and 0.7 g of fiber. Its 66 µg of Vitamin A covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Blueberry nata Nutrition Facts
Selected: 1 piece (medium) · 60 g
156
KCAL / 60G
Carbs
20.4g
· 7% DV
Protein
2.5g
· 5% DV
Fat
6.9g
· 9% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 7% · Fat 40%
Blueberry nata nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 0.7 g | 3% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Blueberry nata?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 156 kcal |
| 1 piece (mini) | 30 g | 78 kcal |
| 1 piece (small) | 40 g | 104 kcal |
| 1 piece (large) | 90 g | 234 kcal |
| 100 g | 100 g | 260 kcal |
| 2 piece (double) | 120 g | 312 kcal |
| 1 serving (large) | 120 g | 312 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Blueberry nata
What is blueberry nata?
Blueberry nata is a blueberry variation on the Portuguese custard tart known as pastel de nata. It has a crisp pastry shell and an egg-based custard, with blueberries added to the filling or placed on top, depending on the recipe.
Is blueberry nata the same as pastel de nata?
Not exactly: blueberry nata is a variation of pastel de nata, which is traditionally made with egg custard and no blueberries. The blueberry version adds fruit, giving the rich filling a tart, fruity contrast.
Does blueberry nata come from Portugal?
It is based on Portugal’s pastel de nata, a custard tart associated with Portuguese baking. Blueberry nata is a fruit variation rather than the classic version, so its exact origin and recipe can differ between bakeries.
What pastry is used for blueberry nata?
Blueberry nata is usually made with flaky, puff-pastry-style dough shaped into small tart shells. The crisp layers contrast with the soft custard; recipes may use ready-made puff pastry or dough prepared specifically for nata tarts.
How do you make blueberry nata at home?
To make blueberry nata, line small tart molds with pastry, fill them with egg custard and blueberries, then bake until the pastry is crisp and the custard is set. Adding some berries on top after baking helps keep them intact.
Should blueberry nata be served warm or cold?
Blueberry nata can be served warm, at room temperature, or chilled. It is especially enjoyable slightly warm, when the custard is soft and the pastry is crisp; let a freshly baked tart cool briefly before eating.
How should you store blueberry nata, and how long does it last?
Store blueberry nata in a covered container in the refrigerator because its custard filling is perishable. It is best eaten fresh, but can generally be kept refrigerated for a few days; avoid leaving it at room temperature for extended periods.
Can you reheat blueberry nata?
Yes, reheat blueberry nata briefly in an oven to bring back some of the pastry’s crispness. A microwave is quicker but tends to soften the shell. Let it cool slightly before eating, as the custard can become very hot.
Can blueberry nata be frozen?
Yes, blueberry nata can be frozen, though thawing may make the custard and berries watery and the pastry less flaky. Wrap individual tarts, thaw them in the refrigerator, and warm them in the oven before serving.
What goes well with blueberry nata?
Coffee is a classic pairing for blueberry nata, especially espresso, which balances the sweet custard. Tea also works well, and fresh berries can complement the fruit filling without adding another rich dessert.
Blueberry nata Vitamins & Minerals
Vitamins
Vitamin A
66µg · 7% DV
B12
0.15µg · 6% DV
B2
0.08mg · 6% DV
Biotin
1.5µg · 5% DV
Minerals
Phosphorus
39mg · 6% DV
Selenium
2.4µg · 4% DV
Calcium
39mg · 4% DV
Copper
0.03mg · 3% DV
Sodium
72mg · 3% DV
Potassium ⭐
54mg · 2% DV
Blueberry nata Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blueberry nata
To burn the 156 calories in 1 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Blueberry nata?
Blueberry nata takes its cue from Portugal’s pastel de nata: a small pastry with crisp, layered dough and a soft custard centre, here paired with blueberries. The pastry is flaky at the edges, while the filling is smooth and creamy; the berries bring a gentle tartness that balances the sweetness.
In Portugal, nata pastries are commonly enjoyed with coffee, and blueberry nata suits a coffee break or a simple dessert elsewhere too. It is mainly a sweet, pastry-based treat, with relatively little protein or fibre. Enjoy one with unsweetened coffee or tea, or serve it with fresh fruit if you’d like a lighter-feeling dessert.
How Nutritious Is Blueberry nata?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Blueberry nata Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Blueberry nata Contain Allergens?
Contains these allergens:
Which Diets Is Blueberry nata Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Blueberry nata Fat Profile
SATURATED
3.72g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.