Are Egg Tarts Healthy? (5 Tips For Weight Loss) 

Egg Tarts are one of the tastiest pastries that you can ask for.

It’s origins come from either Hong Kong or Portugal with each one having their own unique and flavorful version.

The egg tart we will be talking about in this article are going to be the Hong Kong version which is less sweet and a little less intricate compared to the Portuguese version. 

Although Egg Tarts are delicious, are they healthy?

Egg Tarts are essentially a pastry that has a lot of fats and carbs as butter and flour are the main ingredients that make up most of its calories. It isn’t the best choice to eat when you are eating a healthy diet but, within moderation, Egg Tarts can be maintained when controlled. 

Eating Egg Tarts and staying healthy really comes down to managing calories and macronutrient intake.

We summed it down to five key steps and tips that you can take if you want to stay healthy while eating Egg Tarts.

Here are the five steps to be healthy while eating Egg Tarts. 

1. Understand What Egg Tarts Are Made Out Of

2. Understand How Many Calories Are In Egg Tarts 

3. Understand How Many Calories We Need To Eat Daily

4. Consistently Workout & Build Muscle 

5. Stay Active To Utilize The Carbs You Get From Egg Tarts 

Now that we know the five steps to staying healthy while eating pastries like egg tarts, let’s take a deeper look into each of these components.

Tip 1: Understand What Egg Tarts Are Made Out Of 

Just like many pastries, Egg Tarts are made from a lot of dairy products such as butter, milk, and eggs.

The crust of a typical Hong Kong style egg tart is what contains the most amount of calories as many recipes call for around 200 grams per 200 grams of flour. (1) 

This means that there is a 1:1 ratio between carbs and fats in this dish so eating a lot can really add up in the calories.

The crust is essentially the same as a pie crust which is what gives it that flaky and tender pastry layer. 

Butter is completely fine to eat in moderation but there can be many health problems that can occur from eating too many saturated fats

. Saturated fats can be a part of a healthy diet; however, when they are eaten in excess, they can cause an increase in cholesterol and high blood pressure (2) 

The pie crust has the majority of the calories as butter is essentially just fat.

The filling, however, is essentially just eggs, evaporated milk, and sugar so there isn’t much calories coming from fat.

I’m not really worried about the sugar here because a typical recipe only calls for half a cup between a dozen egg tarts.

This is not much at all and you can expect the calories coming from sugar to be small. 

Overall the ingredients in a typical Egg Tart aren’t too bad as it is typical to see a lot of fat and carbs coming from pastries.

Let’s take a closer look at what goes inside a typical Egg Tart dish and see what the nutrition facts are. 

Tip 2: Understand How Many Calories Are In Egg Tarts 

Now that we know what goes inside a typical Egg Tart, let’s see how many calories you can see in a typical 85 gram pastry.

For every 12 grams of fat, there are 29 grams of carbs and 5 grams of protein. 

This is definitely a food that you should eat in moderation and keep track of.

You get a ton of fat and carbs from eating a single pastry that weighs 85 grams which means that there is huge potential to overeat with this dish. 

Fats are the highest macronutrient out of the three so you should eat foods that are relatively lower in fats.

Every gram of fat is 9 kcals while every gram of both carbs and protein is 4 kcals.

This means that a single gram of fat is more than twice as many calories as a gram of carb and protein. 

What’s important when eating food is understanding the balance of both calories and macronutrients.

Calories define how our bodies look and feel which is a concept that we will talk about in the next section. 

What makes up those calories are really what’s important and having those macronutrients skewed to fats and carbs will be detrimental to your diet.

It’s very common to get most of your calories coming from fats and carbs. 

If you do not actively track your food then it will be very hard to tell whether or not you are getting enough protein in your diet.

Especially when you eat something as delicious as an Hong Kong style Egg Tart, it’s very easy to be unaware the food consists of nutrition. 

Our tip here is to simply be mindful of how many of these you eat.

Just understand that a couple of these can get your fats and carbs very high which leaves little room for your other meals throughout the day. 

You want to aim for a good balance of all three macronutrients. Eating things like pastries can skew your macros by providing a ton of carbs and fats without too much protein.

It’s totally manageable to eat Egg Tarts and stay healthy. You just need to add some protein rich foods that are low in fats to get a good balance. 

There’s a time and place to enjoy these delicious snacks.

You just have to be responsible and get your protein in!

Let’s take a look at how we can figure out how many calories we need to eat in a day.

This will allow us to see how many pastries we can afford and still stay healthy. 

Tip 3: Understand How Many Calories We Need To Eat Daily

Calories are the building blocks of our food and provide us the energy in order to properly function and operate.

There’s a concept called energy balance which determines whether or not we are shedding fat, staying the same, or gaining excess fat. 

It basically compares the energy you burned to the energy that you consumed in a day.

If the energy you consumed is higher than the energy you burned, then you will be gaining weight.

If you the energy you burn is equal to the energy you consumed, then you will be staying the same. 

If, however, the energy you burn is more than the energy consumed then you will be losing weight.

This is called a caloric deficit and is the only way you can lose fat.

Understanding how many calories you need to eat in a day is understanding what your body looks like. 

If you do not know this number or, at least, a rough estimate of it, then it will be really difficult to properly lose fat as it is untraceable and inconsistent.

It all comes down to a numbers game as you need to both figure out your daily allotted calories and the calories of all the foods you eat. 

Let’s talk about how you can find out your daily allotted calories.

Finding your daily intake really comes down to trial and error which means there will be some calculation involved.

Your TDEE ,or Total Daily Energy Expenditure, is the amount of calories your body burns throughout a normal day. 

This means that your calories are impacted by the amount of movement and activity that you place on it so it’s pretty crucial to avoid a sedentary lifestyle.

There are really two methods to finding out how many calories you need to consume in a day. 

One is to find an online TDEE calculator where it will give you a very rough estimate on how much you should eat to lose weight.

And the other is to multiply your body weight by 12.

These are both very inaccurate measurements on getting your allotted calories but it’s a good place to start. 

You will definitely need to adjust accordingly which means some trial and error is coming your way.

Sometimes those calculations can be accurate and, many other times, it can be unsuited for you. 

For example, let’s say you weigh 150 pounds and want to lose weight.

The calculation should give you around 1,800 kcals to eat in a day.

For some, that might be the optimal range but, for others, 1,800 might be too much or too little. 

If that range is too little, simple add 100 or 200 calories to the range and start from there.

Same goes for the opposite end of the spectrum if it’s too much.

Just adjust accordingly until you see the results that you want to accomplish. 

One thing to watch out for is to make sure you don’t drop your calories too much.

If you find yourself lowering your calories to the point where you are starving and constantly thinking about the food, then please consider moving more throughout your day or creating a consistent workout schedule. 

Eating too little can actually be detrimental to your health, so make sure you create a balance by moving and burning calories by activity and building muscle.

Let’s get into the details of the benefits of building muscle and how we can get started. 

Tip 4: Consistently Workout & Build Muscle 

Building muscle is crucial when it comes to living a healthy lifestyle.

It allows us to look amazing and feel great as we get to eat more calories overall.

Muscle burns calories at rest which means the more lean muscle we pack on our bodies, the more calories our bodies burn. (3) 

Fighting hunger and cravings is the hardest part of dieting and can be controlled with more foods that can satisfy them.

Basically muscle allows us to have more freedom to eat the things we want while staying lean and healthy. 

This doesn’t mean that muscle allows us to eat whatever we want.

There’s a saying that goes “you can’t out-train a bad diet” which means a dedicated workout regimen is solely not enough to get you to your goals.

It’s only through the combination of working out and controlling calories (macronutrients) that we can see some substantial results. 

When we eat foods such as Egg Tarts and pastries, we’ll find that we run out of calories quickly and need to starve ourselves for the remainder of the day in order to keep up with our goals.

This is where muscle comes in as a supplement that allows us to get a few pastries in without seeing any setbacks. 

Here is a workout plan where you can get started if you are someone who hasn’t ever done a resistance training regimen.

There’s a plan for both men and women so check it out and learn the workouts online or through a trainer. 

WOMEN 

Monday (Full Upper):  

• Seated Shoulder Press: 4x20 

• Lateral Raises: 4x15

• Lat Pulldowns: 4x12

• Dumbbell Row: 3x10

• Dumbbell Fly: 3x10 

• Knee Push Ups: 4x20

• Weighted Crunches: 3x35 

Wednesday (Back/Hamstrings/Biceps) 

• Assisted Pull Ups: 3x10

• Lat Pulldowns: 4x12 

• Cable Row: 4x15

• Stiff Leg Deadlift: 4x15

• Hamstring Curl: 4x15

• Bicep Curls: 3x10

• Hammer Curls: 3x10

Friday: (Legs/Butt/Abs): 

• Squats: 5x5 

• Goblet Squats: 4x20

• Glute Bridge: 4x20

• Glute Kickbacks: 4x20 each leg

• Jump Squats: 4x20

• Weighted Crunches: 3x35 

• Leg Lifts: 3x35

MEN 

Mon: Chest, Shoulders, Triceps, Abs (Push Day) 

• Bench Press: 3 sets 10 reps

• Dumbbell Press: 4 sets 12 reps

• Shoulder Press: 3 sets 10 reps

• Lateral Raises: 3 sets 15 reps

• Triceps Rope Push Down: 3 sets 15 reps

• Cable Crunches: 4 sets 15 reps 

Wed: Legs & Abs

• Goblet Squats: 4 sets 20 reps

• Weighted Walking Lunges: 2 sets 20 steps

• Stiff Leg DeadLift (Romanian Deadlift): 4 sets 15 reps

• Glute Bridges With Weight: 4 sets 20 reps

• Jumping Squats With Resistance Bands: 5 sets 20 reps

• Weighted Sit Ups: 4 sets 25 reps

• Weighted Toe Touches: 4 sets 25 reps

Fri: Back & Biceps (Pull Day)

• Assisted Pull Ups: 3 sets 10 reps

• Lat Pulldowns: 4 sets 12 reps

• Dumbbell Rows: 4 sets 10 reps (Each Side)

• Seated Cable Rows: 4 sets 15 reps

• Bicep Curls: 3 sets 10 reps

• Hammer Curls: 3 sets 10 reps

This is a pretty basic plan that works all parts of the body for both men and women.

You can do these workouts at the gym or, if the gym isn’t for you, invest in some equipment that will get you there.

Here is a link of the recommended gear that we use at Aspire Fitness which we with our clients 

https://www.aspirefitnesswalnut.com/home-workout-equipment

Once you get more advanced with your workouts, you can expect to see different types of plans that will require more strength and effort.

As someone who is just starting, however, this is a great plan that will let you learn how to work all the major muscle groups. 

Let’s go out there and build some muscle.

Keep that up with a controlled diet with sufficient calories and see how quickly you can see some real results. 

Tip 5: Stay Active To Utilize The Carbs You Get From Egg Tarts 

The last piece of the puzzle has to be movement and activity throughout your day.

In the previous sections we talked about the importance of energy balance and finding ways to allow your body to burn more calories than it consumes. 

Your TDEE (Total Daily Energy Expenditure) relies heavily on how active  you are and how much movement you see in your day.

Within your TDEE lies a subsection which is called TEPA (Thermic Effect of Physical Activity) which accounts for 15-30% of your entire day’s worth of calories. (4) 

This means that we are in control of 15-30% of how much we can eat which is a huge portion of calories.

If you’re someone like me who loves to eat a lot while staying fit, then activity is something that you should keep track of. 

I’m a personal trainer at my gym Aspire Fitness so I’m constantly on the move as I demonstrate and do the workouts with my clients.

I’m always staying active while eating great meals without seeing my abs fade.

I’m sorry if this sounds like I’m bragging but I’m letting you know that it only occurs due to me seeking it out. 

I understand if your lifestyle doesn’t allow you to move much.

The key here is to find a way to get it in.

Whether that’s tracking your steps (I recommend trying to reach 10,000) or doing a bit of cardio every night after work, it’ll make a huge difference and will keep you healthy for ages. 

It’s a lot of sacrifice, I know, and it can be hard to find the will to do some cardio after a long day of work.

However, it’s definitely worth it when you can see the results in your body and when you’re eating your Egg Tarts and staying fit. 

Make sure to get that movement in and see how great you feel. It becomes addicting after a while, I promise!

There It Is 

In this article we talked about Egg Tarts and dove into what they are made of and how many calories goes into a single pastry.

We also talked about the benefit of controlling calories, building muscle, and staying active.

It’s only through a combination of all three where we can see some substantial results so let’s get out there and make a difference. 

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