1 piece (medium) of Plain pastel de nata (60 g) has 196 calories. That works out to 326 calories per 100 g. It contains 22.7 g of carbs, 3.1 g of protein, 10.3 g of fat and 0.7 g of fiber. Its 9.1 µg of Selenium covers 17% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.

Plain pastel de nata Nutrition Facts

Selected: 100 g

326

KCAL / 100G

Carbs

37.8g

· 14% DV

Protein

5.2g

· 10% DV

Fat

17.1g

· 22% 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 46% · Protein 6% · Fat 48%

Plain pastel de nata Vitamins & Minerals

Vitamins

0.19mg · 15% DV

Biotin

4.2µg · 14% DV

B12

0.31µg · 13% DV

Vitamin A

105µg · 12% DV

Minerals

Selenium

15.2µg · 28% DV

Iodine

22µg · 15% DV

Phosphorus

106mg · 15% DV

Sodium

230mg · 10% DV

How Nutritious Is Plain pastel de nata?

Nutrient density

Low

28/ 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

21/ 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.

Plain pastel de 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 Plain pastel de nata

To burn the 326 calories in 100 g:

🚶

81min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

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 Plain pastel de 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 Plain pastel de 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 Plain pastel de nata 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

Plain pastel de nata Fat Profile

SATURATED

8.9g

MONOUNSATURATED

5.1g

POLYUNSATURATED

1.7g

⚖️

Omega 6:3 ratio 19.4:1

Above the ideal 4:1 (19.4:1).

Compare Plain pastel de nata

🥧vs🍯

Plain pastel de nata vs Caramel sauce6 kcal more per 100 g

→🥧vs🍫

Plain pastel de nata vs Dark chocolate214 kcal fewer per 100 g

→🥧vs🍮

Plain pastel de nata vs Höşmerim6 kcal more per 100 g

→🥧vs🍫

Plain pastel de nata vs Chocolate sauce116 kcal more per 100 g

→

Foods Similar to Plain pastel de nata

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

🍫

Milk Chocolate

535 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026