1 serving (50 grams) contains 130 calories, 5.0 grams of protein, 6.0 grams of fat, and 14.0 grams of carbohydrates.
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Nutrition Information
Calories |
616.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.4 g | 36% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 71.1 mg | 23% | |
| Sodium | 947.9 mg | 41% | |
| Total Carbohydrates | 66.4 g | 24% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 4.7 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.4 mg | 3% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 379.1 mg | 8% | |
* 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 mini empanadas
Beef mini empanadas are a savory hand-held pastry originating from Spanish and Latin American cuisines. Typically filled with seasoned ground beef, onions, and spices, they are encased in a flaky dough and either baked or fried. These empanadas are rich in protein and iron from the beef, providing about 7-10 grams of protein per small pastry, depending on the recipe. The pastry contributes carbohydrates for quick energy, while the filling typically provides B vitamins like B12 and niacin. Though flavorful and satisfying, they should be consumed in moderation due to their fat content, particularly if fried.
Health Benefits
- High in protein: Ground beef provides essential amino acids for muscle repair and overall body function.
- Rich in iron: Beef is a high source of heme iron, crucial for preventing anemia and supporting oxygen transportation in the blood.
- Contains B vitamins: Especially vitamin B12 and niacin, which aid energy metabolism and support brain function.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in an oven at 350°F for 10-15 minutes to retain crispness.
Common Questions About Beef mini empanadas Nutrition
Are beef mini empanadas high in protein?
Yes, beef mini empanadas are a good source of protein due to the beef filling. On average, one mini empanada contains around 6-8 grams of protein, depending on the recipe and size. They can be a convenient option to include protein in your snack or meal.
Can I include beef mini empanadas in a keto diet?
Beef mini empanadas are typically not keto-friendly since they are made with dough containing flour, which is high in carbohydrates. A regular mini empanada may have 10-15 grams of carbs. You can make a keto version by using almond flour or other low-carb alternatives for the dough.
Are there any health concerns with eating beef mini empanadas?
Beef mini empanadas can be high in saturated fat and calories, especially if fried rather than baked. On average, one empanada may contain 100-200 calories. Moderation is key, and baking instead of frying can help reduce unhealthy fats. Opting for lean beef can also make them a healthier choice.
What is the recommended portion size for beef mini empanadas?
A serving size of beef mini empanadas typically ranges from 2-3 pieces, depending on their size and nutritional content. This portion provides a balanced amount of protein and fats while keeping calorie intake reasonable for a snack or appetizer.
How do beef mini empanadas compare to chicken mini empanadas?
Beef mini empanadas tend to have slightly higher saturated fat and calorie content compared to chicken empanadas, depending on the preparation. Chicken is generally leaner, making chicken empanadas a better option for those watching their fat intake. Both can be customized with healthier fillings and dough variations.
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.
