How Many Carbs Are in a Portuguese Custard Tart?

December 28, 2025 •

3 min read

A typical Portuguese custard tart, known as pastel de nata, contains between 17 and 33 grams of carbohydrates. These delicious pastries are enjoyed worldwide, but are rich in sugar and refined flour, which influence their carb count.

Quick Summary

Portuguese custard tarts, or pastel de nata, usually have 17-33 grams of carbs. The carb amount varies with pastry-to-custard ratios. Homemade versions allow for ingredient control.

Key Points

Carb Range: Portuguese custard tarts contain between 17 and 33 grams of carbs, based on size and recipe.
Key Ingredients: Puff pastry (flour) and the sweet egg custard contribute the most carbs.
Brand Variations: Carb counts vary between brands due to recipe differences.
Homemade Control: Making tarts at home allows ingredient adjustments for lower carbs.
Enjoy in Moderation: The combination of flour and sugar makes these tarts best for occasional enjoyment.
Check Labels: To find the exact carb count of a store-bought tart, look at the nutrition label.

Understanding the Carbohydrate Content of Portuguese Custard Tarts

The Portuguese custard tart, or pastel de nata, is a globally recognized pastry, celebrated for its unique flavor profile. The flaky crust and creamy egg custard filling are central to its appeal, but these also dictate its nutritional composition. The puff pastry, made using flour and butter, and the custard, with sugar and eggs, are the primary sources of carbohydrates. It is important to know that the amount of carbs varies, based on recipes, portion sizes, and whether the tarts are mass-produced or made at home.

The Composition of Pastel de Nata and its Impact on Carbs

To understand the carbs in a pastel de nata, consider the pastry shell and the custard filling.

Puff Pastry: The layers of the crust are mainly refined white flour and butter. Flour contains high amounts of carbohydrates, with about 95 grams of carbs in one cup. The total flour amount influences the carb count.
Custard Filling: The traditional filling consists of egg yolks, sugar, milk, and sometimes corn flour. Sugar is a simple carbohydrate, and it is used to achieve the sweetness of the custard. Corn flour further increases the total carbohydrate content.
Flavorings: Additions like cinnamon and lemon peel don't contribute significantly to the overall carbohydrate content.

Variations in Carbohydrate Counts

The nutritional information for Portuguese custard tarts can vary widely. Factors that influence the final carb count include the weight, ingredients, and the ratio of pastry to custard.

Here are some examples of reported carbohydrate counts for a single pastel de nata:

Bakers Delight: Reports 24.4g of carbohydrates per serving.
Pret A Manger: Lists 21.2g of carbohydrates per serving.
Waitrose: Provides 17.4g of carbohydrates per tart.
Nova Era (Eat This Much): Cites 33g of carbs per tart.
Homemade (Eat This Much): Shows 27g of carbs per tart.

These variations emphasize the importance of checking the nutritional information on the product or calculating based on the ingredients of a homemade recipe.

Comparison of Portuguese Custard Tarts with Similar Pastries

Comparing Portuguese custard tarts (pastel de nata) to other pastries highlights differences in carbohydrate content, linked to ingredients and preparation methods.


Feature	Portuguese Custard Tart (Pastel de Nata)	British Custard Tart	Healthier 'Fitness' Version
Carb Source	Primarily puff pastry flour and sugar in custard.	Shortcrust pastry and milk/sugar custard.	Protein powder, minimal sugar, and potentially whole-wheat flour.
Pastry Type	Flaky, laminated puff pastry, high in butter and flour.	Thicker, shortcrust pastry, lower in fat than puff pastry.	Often uses healthier, lower-carb alternatives for the base.
Average Carb Count	17g to 33g per tart (varies widely).	Generally higher, as standard custard tarts can contain more dense pastry.	Significantly lower, at around 11g per tart.
Key Ingredients	Flour, butter, eggs, sugar, milk.	Flour, butter, eggs, milk, sugar.	Protein powder, eggs, low-fat milk, sweetener, whole-wheat flour.

Adapting to a Carb-Conscious Lifestyle

For those who enjoy pastel de nata but are monitoring their carbohydrate intake, there are some methods available. Making them at home provides control over the ingredients.

Tips for reducing carbs in homemade tarts:

Use low-carb flour substitutes: Use almond flour or coconut flour in the pastry crust.
Replace sugar: Use sugar-free sweeteners in the custard filling to cut down on simple sugars.
Reduce portion size: Choose smaller tart cases to make mini versions, which lowers the carb count per serving.
Focus on the filling: Sometimes, a smaller amount of filling can provide the texture without excessive carbs.

Conclusion

In summary, Portuguese custard tarts are not low-carb due to their pastry and sugar content. The carbohydrate count is typically between 17 and 33 grams per tart. For individuals managing carb intake, these are best enjoyed in moderation. Homemade alternatives offer a way to enjoy the treat with modified ingredients. For commercial products, check the nutrition label.

For additional recipes and nutritional information, explore online resources like Allrecipes.

Frequently Asked Questions

The main sources of carbohydrates are the refined white flour in the puff pastry and the sugar in the custard filling.

To lower the carbs, use almond or coconut flour for the crust and replace sugar with sugar-free sweeteners in the custard.

Yes, traditional tarts are high in sugar due to the custard filling. Homemade versions can use less sugar or substitutes.

Carb counts vary because of different recipes, including the size of the tart, the amount of pastry versus filling, and the ingredients used.

No, traditional Portuguese custard tarts are not suitable for a keto diet because of their high carb content from flour and sugar. However, homemade versions could be made to fit a keto diet.

The size of the tart affects its carb count directly; larger tarts have more pastry and filling, increasing the carbs. Most nutritional information is for standard sizes.

Yes, healthier versions, sometimes labeled as 'fitness' alternatives, do exist. These often use ingredients like protein powder, whole-wheat flour, and sugar substitutes.