Are custard tarts high in calories? The definitive nutritional guide

November 26, 2025 •

3 min read

With a traditional Portuguese custard tart containing an average of 298 calories per 100 grams, it's clear they are a calorie-dense treat. The question of 'are custard tarts high in calories?' is best answered by looking at the combination of ingredients that make them so rich and satisfying.

Quick Summary

Custard tarts are generally calorie-dense due to their buttery pastry and rich, sugar-filled custard. Calorie counts vary significantly between traditional egg custard tarts and Portuguese versions. Enjoying them in moderation and exploring healthier homemade variations can help manage calorie intake.

Key Points

High-Calorie Dessert: Custard tarts are generally high in calories, with a single tart often ranging from 150 to over 300 calories, depending on its size and type.
Fat and Sugar Content: The high calorie count is due to rich ingredients like butter or lard in the pastry and sugar and cream in the filling.
Regional Variations Matter: The nutritional profile varies between types; Portuguese tarts (Pastel de Nata) typically use puff pastry, while traditional egg custard tarts often use shortcrust.
Moderation is Key: Due to their high fat and sugar content, custard tarts are best enjoyed in moderation as an occasional treat.
Healthier Alternatives: Homemade versions can be made with reduced-fat milk and less sugar to lower the calorie count. Simply enjoying plain custard is another option.
Not a Nutritional Powerhouse: While containing some protein from eggs, the high calories and sugar make it a poor source for balanced nutrition.

The Caloric Breakdown of a Custard Tart

Custard tarts are a delicious indulgence, but their high calorie count is a result of their decadent composition. A single, one-piece custard tart can contain anywhere from 200 to over 350 calories, depending on its size and recipe. This places a single tart at a notable percentage of an average adult's daily recommended calorie intake, particularly when eaten as a snack or dessert. The two primary components—the buttery crust and the creamy custard filling—are the main culprits behind the high energy value.

The Role of Pastry in Calorie Content

For a custard tart, the crust provides a significant portion of its total calories, primarily from fat and carbohydrates. Here's a breakdown of the pastry's caloric contribution:

Flour and Sugar: The base ingredients for the crust add carbohydrates and some sugar.
Butter or Lard: The pastry's fat content is high due to the use of butter or other fats like lard and shortening to create a flaky, tender texture. One piece of custard tart from Nutritionix shows a significant fat percentage.
Trans Fats: In some commercially produced tarts, especially those using shortening, trans fats can be present, adding to the unhealthy fat profile.

The Calorie Impact of the Custard Filling

The filling is the second major source of calories, contributing a rich blend of fat and sugar. Key components include:

Eggs and Egg Yolks: While eggs are a good source of protein, they also contain fat and cholesterol, particularly the yolks.
Milk or Cream: Traditional recipes often call for whole milk or heavy cream, which adds significant calories and saturated fat.
Sugar: The custard is sweetened with sugar, which adds empty calories and can lead to blood glucose spikes.

Portuguese vs. Traditional Egg Custard Tarts: A Comparison

The nutritional profile of a custard tart can differ dramatically depending on the regional variation. The two most common are the classic British-style egg custard tart and the Portuguese Pastel de Nata.


Feature	Traditional Egg Custard Tart	Portuguese Tart (Pastel de Nata)
Typical Calories	220-330 per tart	150-240 per tart
Pastry	Shortcrust pastry, often thicker	Puff pastry, known for being flaky and crisp
Filling	Milder, creamier custard without browning	Custard often caramelized on top
Key Ingredients	Eggs, milk/cream, sugar, pastry	Eggs, milk, sugar, lemon, cinnamon
Texture	Smooth, firm custard	Creamy, softer custard with a caramelized crust
Flavor	Mild, sweet, and eggy	Sweet, rich, with hints of cinnamon and lemon

As the table indicates, Portuguese tarts often have a slightly lower calorie count per serving than many traditional egg custard tarts, though this is heavily dependent on the specific size and recipe. The puff pastry of a Pastel de Nata can be less dense than a thick shortcrust, affecting the overall caloric load.

Mindful Indulgence: Healthier Alternatives and Portion Control

While delicious, the high calorie, fat, and sugar content of custard tarts means they should be enjoyed in moderation. For those seeking to reduce their calorie intake while still satisfying a craving, there are several strategies and alternatives available.

Enjoy Smaller Servings: Many supermarkets offer mini versions of custard tarts, which allow for a taste without the full caloric commitment.
Make Your Own Lighter Version: Homemade tarts allow for full control over ingredients. Recipes can be adapted to use:
- Reduced-fat milk or almond milk instead of full-fat milk or cream.
- Alternative sweeteners, like erythritol, to reduce sugar content.
- Thinner pastry or alternative crusts made with less fat.
Try Custard Alternatives: Enjoying custard on its own, without the pastry, is a way to reduce calories while retaining the creamy flavor. Recipes for plain egg custard show a lower calorie count than tarts. Using low-fat milk can further cut calories.
Substitute with Fruit: A simple fruit tart with a reduced-fat custard can be a healthier choice. Adding fibre-rich ingredients like fresh berries can improve digestive health.

Conclusion

So, are custard tarts high in calories? The answer is unequivocally yes. Driven by fat-rich pastry and sugar-laden custard, they are an indulgent treat rather than a nutritional staple. However, this doesn't mean they must be off-limits. With mindful portion control and by exploring lighter, homemade alternatives, you can enjoy these delightful desserts without derailing your health goals. As with any high-calorie treat, the key is enjoying them occasionally and as part of a balanced diet that prioritizes nutrient-dense foods.

For more ideas on lighter dessert recipes, check out the website Healthy Food Guide which provides a recipe for a classic custard tart using reduced-fat milk and less sugar.

Frequently Asked Questions

The number of calories in a custard tart varies by size and type, but a single tart typically contains between 150 and 350 calories. For example, a traditional Portuguese tart might have around 150-240 calories, while a larger egg custard tart could be higher.

The main culprits are the pastry and the filling. The pastry, often made with butter or lard, is high in fat. The filling is made with sugar, eggs, and often full-fat milk or cream, all of which contribute to the high calorie count.

Not necessarily, but they can be slightly lower in calories per serving. The flaky puff pastry of a Portuguese tart can be less calorie-dense than the thick shortcrust of a traditional egg custard tart, but the difference depends heavily on the specific recipe and size.

Yes. You can reduce the calorie count by using reduced-fat milk, lowering the amount of sugar, or using alternative sweeteners. Some recipes also suggest a lighter crust or a crust alternative to further reduce calories.

Custard tarts offer limited health benefits. The eggs provide some protein, but the high fat, sugar, and calorie content outweigh any minor benefits. For better nutrition, it's best to enjoy them as an occasional treat.

The size directly impacts the calorie count. A small, mini tart will naturally have fewer calories than a large, regular-sized one. Always check the serving size and nutritional information, as many store-bought options can vary.

The best strategy is to practice portion control. Enjoy a smaller tart or have a half-serving instead of the whole thing. Pair it with a calorie-conscious beverage like black coffee or tea, and account for the calories in your daily intake.