1 serving (100 grams) contains 260 calories, 10.0 grams of protein, 14.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
619.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 42% | |
| Saturated Fat | 11.9 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 71.4 mg | 23% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 59.5 g | 21% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.8 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 357.1 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.
Food Attributes
Source of Calories
About Beef empanadas
Beef empanadas are a savory pastry dish originating from Spain and Portugal, but they are also widely popular in Latin American cuisines, each region adding its own twist. They consist of a flaky pastry shell filled with seasoned ground beef, onions, and sometimes additional ingredients like olives, eggs, or potatoes. Nutritionally, beef empanadas provide a good balance of macronutrients, with protein from the beef, carbohydrates from the pastry, and fat from both the beef and dough. A typical beef empanada contains approximately 10-15 grams of protein, 20-25 grams of carbohydrates, and 8-12 grams of fat per serving, depending on portion size and recipe variations. They are a source of essential vitamins like B12 from the beef and offer minerals such as iron and zinc, which support energy production and immune function.
Health Benefits
- Beef is a rich source of vitamin B12, supporting red blood cell production and nervous system health.
- The iron content in beef enhances oxygen transport in the body, reducing fatigue and improving energy levels.
- Zinc from beef aids in immune system function and wound healing.
- Pastry dough can offer a quick energy source due to its carbohydrate content, crucial for active individuals.
Dietary Considerations
Selection and Storage
Store cooked empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven to maintain the crispness of the pastry. Uncooked empanadas can be frozen and baked directly from frozen for convenience.
Common Questions About Beef empanadas Nutrition
Are beef empanadas high in protein?
Beef empanadas typically contain 7-10 grams of protein per empanada, depending on the recipe and size. The beef filling is a good source of protein, making it a moderately protein-rich snack or meal component.
Can I eat beef empanadas on a keto diet?
Traditional beef empanadas are not keto-friendly as they are made with flour-based dough, which contains a significant amount of carbohydrates. However, you can make a keto version using almond flour or coconut flour to reduce the carb content.
Are beef empanadas healthy?
Beef empanadas can be part of a balanced diet as they offer protein, iron, and B vitamins from the beef. However, they are often high in calories (150-300 per empanada) and fat due to the use of dough and sometimes frying, so they should be consumed in moderation.
What is the recommended serving size for beef empanadas?
The recommended serving size for beef empanadas depends on the size. For smaller empanadas (approximately 2-3 inches), 2-3 pieces can be considered a serving, while larger empanadas (4-5 inches) are often consumed individually as a main course.
How do beef empanadas compare to chicken empanadas nutritionally?
Beef empanadas are often higher in protein and fat compared to chicken empanadas due to the fat content in beef. Chicken empanadas might be slightly lower in calories and fat but provide a leaner protein source. The nutritional differences depend on the cut of beef, type of chicken, and preparation methods used.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
