1 serving (100 grams) contains 284 calories, 7.4 grams of protein, 15.1 grams of fat, and 29.9 grams of carbohydrates.
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Nutrition Information
Calories |
369.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 22.1 mg | 7% | |
| Sodium | 579.8 mg | 25% | |
| Total Carbohydrates | 38.9 g | 14% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 3.6 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 5.2 mcg | 26% | |
| Calcium | 61.1 mg | 4% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 227.5 mg | 4% | |
* 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 Chicken empanada
Chicken empanadas are savory handheld pastries commonly found in Latin American, Spanish, and Filipino cuisines. Traditionally, they consist of a flaky dough filled with seasoned chicken, vegetables, and spices, then baked or fried until golden. The filling often includes aromatics like onion and garlic, and varies by regional recipe. Nutritionally, a chicken empanada offers protein from the chicken, carbohydrates from the dough, and small amounts of vitamins and minerals like Vitamin B6, phosphorus, and selenium depending on ingredients used. While delicious, they can also be moderately high in fat due to frying or rich dough recipes, so portion control is recommended.
Health Benefits
- Provides high-quality lean protein from chicken, which supports muscle maintenance and repair.
- Contains selenium from chicken, an antioxidant important for thyroid health and immune defense.
- Offers Vitamin B6, which aids in energy metabolism and supports brain function.
Dietary Considerations
Selection and Storage
Store cooked empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to preserve texture.
Common Questions About Chicken empanada Nutrition
Is a chicken empanada high in protein?
Yes, chicken empanadas are relatively high in protein due to the chicken filling, which contains approximately 10-15 grams of protein per empanada depending on the size and recipe. The dough, however, contributes mainly carbohydrates and fats, so the protein content is not as high as in pure chicken dishes.
Can I eat a chicken empanada on a low-carb or keto diet?
Chicken empanadas are typically not suitable for keto or low-carb diets due to the pastry dough, which is made from refined flour and contributes significant carbohydrates—often 20-30 grams per empanada. For a keto-friendly option, you might prepare empanadas with almond flour or another low-carb dough alternative.
Are chicken empanadas healthy?
Chicken empanadas can be part of a healthy diet in moderation, as they provide protein and some essential nutrients like iron and B vitamins from the chicken. However, they are often fried or made with butter-heavy dough, which adds saturated fats and calories—ranging from 200-350 calories per empanada depending on preparation. Opt for baked versions to reduce fat content.
How many chicken empanadas should I eat in one serving?
One to two chicken empanadas can be considered a reasonable portion, providing 200-700 calories depending on their size and ingredients. If consuming as a snack, one empanada might be sufficient, while two can act as a meal when paired with a side of vegetables or a salad.
Are chicken empanadas better than beef empanadas?
Chicken empanadas are generally lower in saturated fat compared to beef empanadas, especially when using lean chicken breast. However, beef empanadas may offer more iron and zinc. Nutritionally, the choice depends on your dietary needs and preferences, though chicken is often considered the lighter option.
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.
- USDA FoodData - Chicken empanada DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesHighlights recommendations for protein sources like poultry, integrated into diverse dishes such as empanadas.
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.
