Beef empanada

Appetizer

Item Rating: 59/100

1 serving (100 grams) contains 292 calories, 7.2 grams of protein, 16.0 grams of fat, and 29.9 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		584
% Daily Value*
Total Fat		32 g	41%
	Saturated Fat	11.4 g	57%
	Polyunsaturated Fat	3.5 g
Cholesterol		26 mg	8%
Sodium		892 mg	38%
Total Carbohydrates		59.8 g	21%
	Dietary Fiber	4 g	14%
	Sugars	5.5 g
protein		14.5 g	29%
Vitamin D		8 mcg	40%
Calcium		98 mg	7%
Iron		3.3 mg	18%
Potassium		352 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Beef empanada Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 288 cal (49.2%)

Protein: 58 cal (9.9%)

Carbs: 239 cal (40.9%)

About Beef empanada

Beef empanadas are a savory pastry originating from Spanish and Latin American cuisines. Traditionally, they consist of a flaky dough filled with seasoned ground beef, onions, and sometimes vegetables like bell peppers or olives. These handheld pies are baked or fried and are popular as snacks, appetizers, or main dishes. From a nutritional perspective, the beef filling is rich in protein, vitamin B12, and iron, supporting muscle health and red blood cell production. The dough provides carbohydrates for energy. However, the cooking method and ingredients, such as added oils and refined flour, can affect calorie density and fat content.

Health Benefits

• Provides high-quality protein from beef, essential for muscle repair and growth.
• Rich source of vitamin B12 from beef, which supports neurological function and energy production.
• Contains iron from beef, crucial for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains wheat, eggs (potentially in the dough), milk (if dough uses butter or milk)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegetarian diets, gluten-free diets, low-fat diets

Selection and Storage

Store cooked empanadas in an airtight container in the refrigerator for up to 3 days or freeze for longer shelf life. Reheat in an oven for optimal texture.

Common Questions About Beef empanada Nutrition

Is a beef empanada high in protein?

Beef empanadas typically contain around 7-10 grams of protein depending on the recipe and size. The beef filling contributes significantly to the protein content, which makes them a moderately good source of protein.

Can I eat beef empanadas on a keto diet?

Beef empanadas are usually not keto-friendly due to their pastry, which is made from flour and tends to be high in carbohydrates. A typical beef empanada can contain 20-35 grams of carbs. However, with modifications like almond flour-based dough, they can be adapted for a keto diet.

Are there any health concerns with eating beef empanadas?

Beef empanadas can be high in saturated fat and calories, especially if deep-fried or made with refined flour. Overconsuming them may contribute to weight gain or high cholesterol. Opting for baked variations and incorporating whole-grain flours or lean beef can make them a healthier choice.

What is a recommended serving size for beef empanadas?

A serving size of beef empanadas is typically one medium-sized empanada, which averages around 200-300 calories. Pairing it with a side of salad or steamed vegetables can provide balance and add fiber to the meal.

How do beef empanadas compare to chicken empanadas nutritionally?

Beef empanadas usually have more saturated fat compared to chicken empanadas, as beef is fattier than chicken. Chicken empanadas may also have slightly fewer calories if prepared similarly, making them a leaner option. Both options have comparable protein levels, depending on the portion.

Data Sources & Scientific References

1. USDA FoodData - Beef empanada Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →