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Classic nata pastry Calories
Classic Portuguese custard tart with flaky puff pastry and egg custard filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Classic nata pastry (60 g) has 198 calories. That works out to 330 calories per 100 g. It contains 20.7 g of carbs, 3.5 g of protein, 11.3 g of fat and 0.7 g of fiber. Its 5.4 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Classic nata pastry Nutrition Facts
Selected: 1 piece (medium) · 60 g
198
KCAL / 60G
Carbs
20.7g
· 8% DV
Protein
3.5g
· 7% DV
Fat
11.3g
· 14% 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 42% · Protein 7% · Fat 51%
Classic nata pastry nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 4.86 g | 24% |
| Trans fat | 0.12 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 0.7 g | 3% |
| Protein | 3.5 g | 7% |
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 Classic nata pastry?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 198 kcal |
| 1 piece (mini) | 30 g | 99 kcal |
| 1 piece (small) | 45 g | 149 kcal |
| 1 piece (large) | 75 g | 248 kcal |
| 1 serving (large) | 90 g | 297 kcal |
| 1 piece (jumbo) | 90 g | 297 kcal |
| 100 g | 100 g | 330 kcal |
| 2 piece (double) | 120 g | 396 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Classic nata pastry
What is a classic nata pastry?
A classic nata pastry is a small Portuguese tart made with crisp, layered pastry and a rich egg custard filling. It is closely associated with Lisbon and is commonly known in Portugal as pastel de nata.
How do you eat a classic nata pastry?
Eat a classic nata pastry slightly warm, when its pastry is crisp and the custard is soft. In Portugal, people often dust it with cinnamon and enjoy it with coffee; it can also be eaten plain.
Why does a classic nata pastry have dark spots on top?
The dark spots on a classic nata pastry form when its custard blisters and caramelizes in a very hot oven. They are a characteristic part of the tart, not a sign that it has been spoiled.
What is inside a classic nata pastry?
A classic nata pastry contains flaky pastry filled with egg custard, typically made with egg yolks, milk, and sugar. Some recipes add cream, lemon, cinnamon, or vanilla, but the custard and crisp shell define the pastry.
Where did the classic nata pastry originate?
The classic nata pastry originated in Portugal and is especially associated with Lisbon. Its best-known traditional counterpart is pastel de nata, now sold in Portuguese bakeries and pastry shops around the world.
How is a classic nata pastry made?
To make a classic nata pastry, bakers line small tins with thin, layered pastry, add egg custard, and bake the tarts at high heat. The pastry puffs while the custard develops its signature browned surface.
Is a classic nata pastry the same as a Portuguese egg tart?
Yes, a classic nata pastry is a Portuguese egg tart, commonly called pastel de nata. The name usually refers to the small, flaky pastry shell and lightly caramelized egg custard associated with Portuguese baking.
How do you reheat a classic nata pastry without making it soggy?
Reheat a classic nata pastry briefly in an oven to bring back some of its crispness. A microwave warms the custard quickly but tends to soften the flaky shell, so it is less suitable for reheating.
How should you store a classic nata pastry?
Store a classic nata pastry in a covered container in the refrigerator once it has cooled, because its filling contains egg and dairy. Warm it briefly in the oven before serving for a crisper pastry.
Can you freeze a classic nata pastry?
Yes, you can freeze a classic nata pastry, although thawing may leave the pastry less crisp than when freshly baked. Wrap each tart airtight, thaw it before reheating, and avoid freezing it again after thawing.
Classic nata pastry Vitamins & Minerals
Vitamins
B2
0.11mg · 8% DV
Biotin
2.4µg · 8% DV
B12
0.19µg · 8% DV
Vitamin A
55.2µg · 6% DV
Minerals
Selenium
5.4µg · 10% DV
Phosphorus
55mg · 8% DV
Sodium
126mg · 5% DV
Iodine
7.2µg · 5% DV
Potassium ⭐
57mg · 2% DV
Classic nata pastry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Classic nata pastry
To burn the 198 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 Classic nata pastry?
Portugal’s classic nata pastry is a small tart made with crisp, layered puff pastry and a rich egg custard filling. It is baked until the top develops its characteristic browned patches, giving it a contrast of flaky edges and a soft, creamy centre. The sweetness is balanced by the pastry’s buttery flavour.
In Portugal, it is often enjoyed warm or at room temperature with coffee; elsewhere, it makes an easy café treat or dessert alongside tea. It is energy-dense for its size, with 330 calories per 100 g, and provides relatively little fibre. Pair one with unsweetened coffee or tea, or share a tart when you want a smaller sweet.
How Nutritious Is Classic nata pastry?
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 Classic nata pastry 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 Classic nata pastry Contain Allergens?
Contains these allergens:
Which Diets Is Classic nata pastry Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Classic nata pastry Fat Profile
SATURATED
4.86g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.