Milk Tart
Milk Tart, or Melktert, is a beloved South African dessert featuring a creamy, custard-like filling made from milk, eggs, sugar, and flour, often infused with cinnamon, all encased in a sweet or shortcrust pastry shell. It's a staple at bakeries, family gatherings, and celebrations across the country, with roots tracing back to Dutch and Cape Malay culinary influences.
🍳 View the full Milk Tart recipe →
🍽️ Nutrition at a glance
This dessert is high in carbohydrates and fat due to its pastry crust, milk-based custard, and sugar content, providing a good source of calcium and some protein from the dairy. A typical slice contains roughly 300-400 calories, making it a rich, indulgent treat.
Nutrition breakdown
| Calories | 260 kcal |
| Protein | 5.5 g |
| Carbs | 30 g |
| Fat | 13 g |
| Fiber | 0.5 g |
| Sugar | 18 g |
| Sodium | 180 mg |
| Calcium | 120 mg |
| Phosphorus | 100 mg |
| Vitamin A | 150 µg RAE |
| Vitamin D | 1.5 µg |
| Vitamin B12 | 0.4 µg |
| Riboflavin (B2) | 0.15 mg |
| Potassium | 110 mg |
| Magnesium | 15 mg |
Per 1 slice (120 g) · estimated, varies by recipe
💡 What's interesting
Melktert holds a special place in South African culture, often evoking nostalgia and comfort, and its signature dusting of cinnamon on top is a distinctive visual and flavorful touch. Nutritionally, while it's a dessert, the milk and egg base offers some beneficial nutrients like calcium and vitamin D, balancing indulgence with a hint of nourishment.
