Pastel de Nata

Limited nutritional benefit

Portuguese custard tart in a crisp puff pastry shell.

Pastel de Nata — photo 1

Pastel de nata is a Portuguese tart of crisp puff pastry filled with a custard of egg yolks, milk and sugar, baked at very high heat until the top blisters, and often dusted with cinnamon. One tart of about 65 g has around 190 kcal, mostly from the butter pastry and the sugar, with little protein or fiber.

Macronutrients Distribution

Protein: 4.9g (8.9%)
Fat: 14g (25.5%)
Carbs: 36g (65.6%)
Fiber: 0.5g

Basic Nutritional Info

NutrientValueDV
Protein4.9g8.8%
Fat14g20.0%
Carbs36g12.0%
Simple Sugars12.6gEstimate
Complex Carbs22.9gEstimate
Fiber0.5g2.0%
Water44g1.8%
Calories29112.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
50

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated7.92g39.6%
Monounsaturated4.33g17.3%
Polyunsaturated0.92g7.1%
Omega-30.276gEstimate
EPA1mg0.1%
DHA10mg1.1%
Omega-60.644gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C0.08mg
Vitamin E0.53mg
Selenium13.8mcg

Vitamins

VitaminAmountUnitDV
vitamin A120mcg13.3%
vitamin B10.044mg3.7%
vitamin B20.11mg8.5%
vitamin B30.256mg1.6%
vitamin B60.042mg2.5%
vitamin B914.9mcg3.7%
vitamin B120.318mcg13.3%
vitamin C0.083mg0.1%
vitamin D0.488 (20 IU)mcg3.3%
vitamin E0.528mg3.5%
vitamin K1.13mcg0.9%

Minerals

MineralAmountUnitDV
calcium64.6mg6.5%
iron0.546mg3.0%
magnesium9.19mg2.3%
phosphorus93.5mg13.4%
potassium86.9mg3.3%
sodium165mg7.2%
zinc0.517mg4.7%
copper0.051mg5.7%
manganese0.205mg8.9%
selenium13.8mcg25.1%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 125mg17.9%128%
Isoleucine 222mg15.9%121%
Leucine 400mg14.7%107%
Lysine limiting269mg12.8%91%
Methionine 185mg17.6%131%
Phenylalanine 430mg24.6%171%
Threonine 177mg16.9%116%
Tryptophan 59mg21.1%146%
Valine 259mg14.2%106%

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Values per 100 g

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Allergens

GlutenDairyEggs

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Baked Difficulty: Medium Servings: 8 Total: 55 min

Ingredients

  • All-butter puff pastry 200 g
  • Whole milk 200 ml
  • All-purpose flour 15 g
  • Sugar 100 g
  • Water 50 ml
  • Egg yolks 3 large
  • Cinnamon stick 1
  • Lemon peel 1 strip
  • Ground cinnamon to serve
Prep
30 min
Cook
25 min

Instructions

  1. 1

    Heat the oven to 250C, or its highest setting, and set out 8 cups of a muffin tin.

  2. 2

    Roll the pastry into a tight log, cut it into 8 slices, and press each slice into a cup with wet thumbs, pushing the pastry thinly up the sides.

  3. 3

    Whisk the flour with 50 ml of the milk until smooth; heat the rest of the milk with the lemon peel and cinnamon stick until steaming, then whisk in the flour mixture and cook for 2 minutes until slightly thickened.

  4. 4

    Boil the sugar and water for 3 minutes to make a light syrup, whisk it into the hot milk mixture in a thin stream, and remove the lemon peel and cinnamon stick.

  5. 5

    Let the mixture cool for 10 minutes, then whisk in the egg yolks and strain it into a jug.

  6. 6

    Fill the pastry cases three-quarters full and bake for 12-15 minutes until the pastry is crisp and the tops are blistered with dark spots.

  7. 7

    Let the tarts cool for 10 minutes and dust them with ground cinnamon before serving.