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Portuguese Tart (Pastel de Nata) Calories
Creamy custard, flaky pastry, classic Portuguese dessert
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Portuguese Tart (Pastel de Nata) (60 g) has 162 calories. That works out to 270 calories per 100 g. It contains 19.2 g of carbs, 3.1 g of protein, 7.8 g of fat and 0.4 g of fiber. Its 0.2 µg of B12 covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Portuguese Tart (Pastel de Nata) Nutrition Facts
Selected: 100 g
270
KCAL / 100G
Carbs
32g
· 12% DV
Protein
5.2g
· 10% DV
Fat
13g
· 17% 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 48% · Protein 8% · Fat 44%
Portuguese Tart (Pastel de Nata) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
Vitamin A
120µg · 13% DV
Biotin
3µg · 10% DV
Minerals
Selenium
6µg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Sodium
180mg · 8% DV
How Nutritious Is Portuguese Tart (Pastel de Nata)?
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.
Portuguese Tart (Pastel de Nata) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Portuguese Tart (Pastel de Nata)
To burn the 270 calories in 100 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.
Is Portuguese Tart (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 Portuguese Tart (Pastel de Nata) Contain Allergens?
Contains these allergens:
Which Diets Is Portuguese Tart (Pastel de 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
Portuguese Tart (Pastel de Nata) Fat Profile
SATURATED
6.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Compare Portuguese Tart (Pastel de Nata)
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Frequently Asked Questions About Portuguese Tart (Pastel de Nata)
How many calories are in Portuguese tart (Pastel de Nata)?
Portuguese tart contains 270 calories per 100 g. The same amount provides 32 g of carbohydrates, 13 g of fat, and 5.2 g of protein.
Does Pastel de Nata contain gluten, eggs, or dairy?
Yes. Pastel de Nata contains gluten, eggs, and dairy, so it is not suitable for people with allergies or sensitivities to these ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.