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Nata donut Calories
Sweet, cream-filled, energy-dense donut
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Nata donut (75 g) has 293 calories. That works out to 390 calories per 100 g. It contains 36.9 g of carbs, 4.6 g of protein, 14 g of fat and 1.1 g of fiber. Its 11.6 µg of Selenium covers 21% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Nata donut Nutrition Facts
Selected: 1 piece (medium) · 75 g
293
KCAL / 75G
Carbs
36.9g
· 13% DV
Protein
4.6g
· 9% DV
Fat
14g
· 18% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 6% · Fat 43%
Nata donut nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 5.55 g | 28% |
| Trans fat | 0.14 g | |
| Sodium | 248 mg | 11% |
| Total carbohydrate | 36.9 g | 13% |
| Fiber | 1.1 g | 4% |
| Protein | 4.6 g | 9% |
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 donut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 293 kcal |
| 1 piece (small) | 45 g | 176 kcal |
| 100 g | 100 g | 390 kcal |
| 1 piece (large) | 105 g | 410 kcal |
| 1 piece (jumbo) | 130 g | 507 kcal |
| 1 serving (double) | 150 g | 585 kcal |
| 1 serving (triple) | 225 g | 878 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Nata donut
What is a Nata donut?
A Nata donut is a doughnut filled with a sweet cream filling. Recipes vary by bakery, so the name does not guarantee one exact filling, dough style, or topping.
What does “nata” mean in a Nata donut?
“Nata” means cream in Portuguese and Spanish, and on a Nata donut it generally refers to the creamy filling. It does not necessarily mean the filling is made using the same recipe as a Portuguese pastel de nata.
Is a Nata donut the same as a pastel de nata?
No. A Nata donut is a doughnut with a cream filling, while a pastel de nata is a Portuguese custard tart baked in crisp, layered pastry. The similar name points to cream, not an identical dessert.
What does a Nata donut taste and feel like?
A Nata donut tastes sweet and creamy, with a soft dough exterior and a smooth filling. The exact texture depends on whether the dough is fried or baked and on the bakery’s cream recipe.
How is a Nata donut made?
A Nata donut is made by preparing dough, cooking it, and adding cream filling. Many filled doughnuts are injected after cooking, which helps keep the cream from being exposed to the cooking heat.
Should you eat a Nata donut warm or cold?
A Nata donut is usually best at room temperature or chilled. If you prefer it slightly warm, heat it only briefly; prolonged heating can make the filling runny and soften the dough.
How should you store a Nata donut?
Store a cream-filled Nata donut in a covered container in the refrigerator and eat it promptly. Chilling can soften the dough, so let it sit briefly at room temperature before serving if you prefer a less-cold texture.
Can you freeze a Nata donut?
Yes, you can freeze a Nata donut, although the cream may lose its smooth texture and the dough may soften after thawing. Seal it well, thaw it in the refrigerator, and do not refreeze it.
Is a Nata donut Portuguese?
Not necessarily. “Nata” is a word for cream, but the name alone does not establish that a Nata donut is a traditional Portuguese pastry; recipes and origins can vary by bakery and market.
What goes well with a Nata donut?
Coffee pairs well with a Nata donut because its bitterness balances the sweet cream. Tea or plain milk also works, while an especially sweet drink can make the combination taste overly sugary.
Nata donut Vitamins & Minerals
Vitamins
B1
0.21mg · 18% DV
B2
0.18mg · 14% DV
Biotin
3.9µg · 13% DV
Folate
43.5µg · 11% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
89mg · 13% DV
Sodium
248mg · 11% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
94mg · 3% DV
Nata donut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nata donut
To burn the 293 calories in 1 piece (medium) (75 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 donut?
A Nata donut is a sweet doughnut with a soft, usually fried or baked dough and a cream filling. “Nata” means cream in Portuguese, though recipes and the filling’s texture vary by bakery and producer. Its lightly browned outside gives way to a tender crumb and a rich, creamy centre.
It works as an occasional bakery treat or snack, often enjoyed with coffee or tea; in Turkey, it can also accompany a glass of tea between meals. The combination of sweet dough and filling makes it energy-dense, with 390 calories per 100 g. For a lighter snack, choose one medium piece and pair it with an unsweetened drink rather than adding another sweet.
How Nutritious Is Nata donut?
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 donut 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 donut Contain Allergens?
Contains these allergens:
Which Diets Is Nata donut 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 donut Fat Profile
SATURATED
5.55g
MONOUNSATURATED
5.18g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 33.2:1
Above the ideal 4:1 (33.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.