1 piece (mini) of Mini Nata (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 11.4 g of carbs, 1.6 g of protein, 5.1 g of fat and 0.2 g of fiber. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Mini Nata?

Mini Nata is a bite-sized Portuguese custard tart, inspired by the country’s pastel de nata. A crisp, layered pastry shell holds a smooth egg-and-milk custard, baked until the top develops its characteristic browned spots.

The contrast between flaky pastry and soft, creamy filling makes it a popular coffee-break treat in Portugal, often enjoyed warm or at room temperature. Elsewhere, it works well as a small dessert with coffee or tea, or as part of a pastry selection to share. It is mainly a source of carbohydrate and fat, with 330 calories per 100 g. For a lighter treat, choose one mini tart and pair it with unsweetened coffee or tea.

Mini Nata Nutrition Facts

Selected: 100 g

330

KCAL / 100G

Carbs

38g

· 14% DV

Protein

5.2g

· 10% DV

Fat

17g

· 22% 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 47% · Protein 6% · Fat 47%

Mini Nata Vitamins & Minerals

Vitamins

Vitamin A

110µg · 12% DV

0.13mg · 10% DV

B12

0.25µg · 10% DV

0.4mg · 8% DV

Minerals

Selenium

5µg · 9% DV

Phosphorus

60mg · 9% DV

Sodium

180mg · 8% DV

Calcium

70mg · 7% DV

How Nutritious Is Mini Nata?

Nutrient density

Low

18/ 100

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

18/ 100

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.

Mini Nata Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mini Nata

To burn the 330 calories in 100 g:

🚶

82min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

38min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mini 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 Mini Nata Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mini 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

Mini Nata Fat Profile

SATURATED

7.5g

MONOUNSATURATED

5.2g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 17.5:1

Above the ideal 4:1 (17.5:1).

Compare Mini Nata

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🍫

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Frequently Asked Questions About Mini Nata

What is Mini Nata?

Mini Nata is a small Portuguese-style custard tart made with flaky pastry and a sweet egg custard filling. Its top is baked until blistered and caramelised, and the mini size makes it easy to serve as a few-bite pastry.

Where does Mini Nata come from?

Mini Nata is inspired by pastel de nata, the Portuguese custard tart associated with Portugal. The mini version keeps the same pastry-and-custard idea in a smaller portion; it is not a separate traditional regional pastry.

How is Mini Nata different from pastel de nata?

Mini Nata is essentially a smaller-format pastel de nata. The filling and flaky pastry are similar, but a regular pastel de nata is larger and usually served as an individual tart, while Mini Nata is made for smaller portions.

How do you eat Mini Nata?

Mini Nata can be eaten by hand once it has cooled enough to handle. In Portugal, custard tarts are often served with a dusting of cinnamon, and they pair especially well with espresso or another unsweetened coffee.

Why does Mini Nata have dark spots on top?

The dark spots on Mini Nata form when the custard’s surface caramelises quickly in a very hot oven. They are characteristic of Portuguese custard tarts; a bitter, smoky flavour, rather than dark spots alone, suggests the tart may be overbaked.

Can you make Mini Nata at home?

Yes, Mini Nata can be made at home with puff pastry, small tart moulds, and an egg-based custard. The key is baking in a thoroughly preheated oven so the pastry rises and the custard develops its signature browned surface.

What should you serve with Mini Nata?

Serve Mini Nata with espresso, black coffee, or tea; an unsweetened drink balances the rich custard. Fresh berries can also make a lighter dessert plate, though cinnamon is the more familiar accompaniment for Portuguese-style custard tarts.

How do you reheat Mini Nata without making it soggy?

Reheat Mini Nata in an oven rather than a microwave to help the pastry regain its crispness. Warm it just until heated through, since prolonged heating can dry the custard and darken the top further.

How long does Mini Nata keep in the fridge?

Mini Nata keeps for a few days in the refrigerator when stored in a covered container after cooling. The pastry gradually loses its crisp texture, so reheating it in the oven before serving improves the result.

Can you freeze Mini Nata?

Yes, Mini Nata can be frozen in an airtight container, although its pastry may be less crisp after thawing. Defrost it in the refrigerator and warm it in the oven before serving; avoid repeated freezing and thawing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026