Limited nutritional benefit
Portuguese custard tart in a crisp puff pastry shell.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.9g | 8.8% |
| Fat | 14g | 20.0% |
| Carbs | 36g | 12.0% |
| Simple Sugars | 12.6g | Estimate |
| Complex Carbs | 22.9g | Estimate |
| Fiber | 0.5g | 2.0% |
| Water | 44g | 1.8% |
| Calories | 291 | 12.9% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 7.92 | g | 39.6% |
| Monounsaturated | 4.33 | g | 17.3% |
| Polyunsaturated | 0.92 | g | 7.1% |
| Omega-3 | 0.276 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 10 | mg | 1.1% |
| Omega-6 | 0.644 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.08 | mg |
| Vitamin E | 0.53 | mg |
| Selenium | 13.8 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 120 | mcg | 13.3% |
| vitamin B1 | 0.044 | mg | 3.7% |
| vitamin B2 | 0.11 | mg | 8.5% |
| vitamin B3 | 0.256 | mg | 1.6% |
| vitamin B6 | 0.042 | mg | 2.5% |
| vitamin B9 | 14.9 | mcg | 3.7% |
| vitamin B12 | 0.318 | mcg | 13.3% |
| vitamin C | 0.083 | mg | 0.1% |
| vitamin D | 0.488 (20 IU) | mcg | 3.3% |
| vitamin E | 0.528 | mg | 3.5% |
| vitamin K | 1.13 | mcg | 0.9% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 64.6 | mg | 6.5% |
| iron | 0.546 | mg | 3.0% |
| magnesium | 9.19 | mg | 2.3% |
| phosphorus | 93.5 | mg | 13.4% |
| potassium | 86.9 | mg | 3.3% |
| sodium | 165 | mg | 7.2% |
| zinc | 0.517 | mg | 4.7% |
| copper | 0.051 | mg | 5.7% |
| manganese | 0.205 | mg | 8.9% |
| selenium | 13.8 | mcg | 25.1% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 125 | mg | 17.9% | 128% |
| Isoleucine | 222 | mg | 15.9% | 121% |
| Leucine | 400 | mg | 14.7% | 107% |
| Lysine limiting | 269 | mg | 12.8% | 91% |
| Methionine | 185 | mg | 17.6% | 131% |
| Phenylalanine | 430 | mg | 24.6% | 171% |
| Threonine | 177 | mg | 16.9% | 116% |
| Tryptophan | 59 | mg | 21.1% | 146% |
| Valine | 259 | mg | 14.2% | 106% |
Values per 100 g
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Heat the oven to 250C, or its highest setting, and set out 8 cups of a muffin tin.
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.
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.
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.
Let the mixture cool for 10 minutes, then whisk in the egg yolks and strain it into a jug.
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.
Let the tarts cool for 10 minutes and dust them with ground cinnamon before serving.