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Nata pastry Calories
Sweet cream-filled pastry
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Nata pastry (85 g) has 325 calories. That works out to 382 calories per 100 g. It contains 38.9 g of carbs, 5.4 g of protein, 16.7 g of fat and 1.5 g of fiber. Its 11.9 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.
Nata pastry Nutrition Facts
Selected: 1 piece (medium) · 85 g
325
KCAL / 85G
Carbs
38.9g
· 14% DV
Protein
5.4g
· 11% DV
Fat
16.7g
· 21% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 7% · Fat 45%
Nata pastry nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 7.74 g | 39% |
| Trans fat | 0.27 g | |
| Sodium | 247 mg | 11% |
| Total carbohydrate | 38.9 g | 14% |
| Fiber | 1.5 g | 5% |
| Protein | 5.4 g | 11% |
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 Nata pastry?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 325 kcal |
| 1 ounce (mini) | 28 g | 107 kcal |
| ½ piece (half) | 42.5 g | 162 kcal |
| 1 piece (small) | 45 g | 172 kcal |
| 1 cup (diced) | 70 g | 267 kcal |
| 100 g | 100 g | 382 kcal |
| 1 piece (large) | 130 g | 497 kcal |
| 1 serving (double) | 170 g | 649 kcal |
Calculated from 382 calories per 100 g.
Frequently Asked Questions About Nata pastry
What is a Nata pastry?
A Nata pastry is a baked pastry filled with sweet cream. Its dough and shape can vary by bakery or recipe, so the name does not always describe one standardized style.
What is inside a Nata pastry?
A Nata pastry typically has a sweet cream filling and a dough made with ingredients such as flour, eggs, and dairy. Recipes vary, so anyone with a food allergy should ask the bakery for the specific ingredients.
How do you make a Nata pastry at home?
To make a Nata pastry, prepare or use pastry dough, add a sweet cream filling, and bake until the dough is cooked and browned. Ready-made puff pastry can simplify the process; avoid overfilling so the cream stays inside.
Is a Nata pastry the same as a pastel de nata?
Not necessarily. Pastel de nata is a Portuguese custard tart, while Nata pastry can refer more broadly to a cream-filled pastry. The name alone does not guarantee the same dough, shape, or recipe.
Why does the filling leak out of a Nata pastry?
The filling can leak from a Nata pastry if it is too loose or the pastry is overfilled. Keep the filling away from the edges and let the pastry cool before cutting so the cream can settle.
How should you store a Nata pastry?
Store a cream-filled Nata pastry in a covered container in the refrigerator rather than leaving it at room temperature for a long time. Refrigeration can soften the pastry, so warm it in the oven before serving for a crisper texture.
Can you freeze a Nata pastry?
Yes, you can freeze a Nata pastry, although the dough may be less crisp after thawing. Wrap pastries individually, thaw them in the refrigerator, and warm them in the oven before eating.
What is the best way to reheat a Nata pastry?
Reheat a Nata pastry in a moderately warm oven until the filling is warmed through; this helps the dough regain some crispness. A microwave is quicker but can leave the pastry soft or chewy.
What do you serve with a Nata pastry?
Coffee or unsweetened tea pairs well with a Nata pastry, since the drink balances its sweet cream filling. Serve it as a snack or dessert, and avoid adding extra sweet toppings if you prefer a less sugary finish.
Can people with diabetes eat a Nata pastry?
People with diabetes can include a Nata pastry only if it fits their individual meal and treatment plan; its sweet filling and pastry can raise blood glucose. A clinician or dietitian can help with personal portion guidance.
Nata pastry Vitamins & Minerals
Vitamins
B2
0.18mg · 14% DV
B1
0.15mg · 13% DV
Vitamin A
108.8µg · 12% DV
Biotin
3.4µg · 11% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
78mg · 11% DV
Sodium
247mg · 11% DV
Iron
1.62mg · 9% DV
Potassium ⭐
100mg · 3% DV
Nata pastry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nata pastry
To burn the 325 calories in 1 piece (medium) (85 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 Nata pastry?
Nata pastry is a sweet pastry with a soft, creamy filling. The name recalls Portugal’s nata-style custard pastries, though a bun-shaped version may vary from bakery to bakery, with dough that is either fluffy or layered. Its filling stays tender and sweet, while the outside is lightly browned after baking.
It works as a mid-morning treat, an afternoon snack with tea or coffee, or a simple dessert. At 382 calories per 100 g, it is a fairly rich pastry rather than an everyday light snack. Pair it with unsweetened tea or coffee, or share one piece if you would prefer a smaller serving.
How Nutritious Is 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 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 Nata pastry Contain Allergens?
Contains these allergens:
Which Diets Is 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
Nata pastry Fat Profile
SATURATED
7.74g
MONOUNSATURATED
5.27g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.