1 serving (100 grams) contains 260 calories, 10.0 grams of protein, 13.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
619.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 39% | |
| Saturated Fat | 9.5 g | 47% | |
| 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 Chicken empanadas
Chicken empanadas are savory hand pies originating from Spain, though they are popular in many Latin American cuisines. Typically, they consist of a pastry shell made from wheat flour, filled with shredded or diced chicken seasoned with spices, herbs, and additional ingredients like onions or olives. Nutritionally, chicken empanadas can provide a good source of protein from the chicken, carbohydrates from the pastry, and small amounts of fiber and vitamins if vegetables are included in the filling. However, they may also be high in saturated fat depending on the cooking method, such as frying versus baking.
Health Benefits
- High-quality protein from chicken supports muscle repair and immune system function (26 grams of protein per 3 ounces of chicken).
- Iron in chicken helps with oxygen transport in the blood, essential for energy levels (0.6 mg per 3 ounces of roasted chicken).
- B vitamins like B6 in chicken aid in brain health and metabolism (0.5 mg of B6 per 3 ounces).
Dietary Considerations
Selection and Storage
Store cooked empanadas in an airtight container in the refrigerator for up to 3-4 days. Reheat in an oven or air fryer for best results.
Common Questions About Chicken empanadas Nutrition
Are chicken empanadas high in protein?
Yes, chicken empanadas are a good source of protein due to the chicken filling. A typical chicken empanada can provide around 10-15 grams of protein per serving, which helps support muscle maintenance and repair. However, the exact protein content may vary depending on the recipe and portion size.
Can I eat chicken empanadas on a keto diet?
Traditional chicken empanadas are not keto-friendly because they are usually made with pastry dough that is high in carbohydrates, often containing 15-25 grams of carbs per empanada. However, you can make or purchase keto-friendly versions that use low-carb dough alternatives like almond flour or coconut flour.
Are chicken empanadas healthy?
Chicken empanadas can be part of a healthy diet if enjoyed in moderation. They provide protein and important nutrients from chicken, such as B vitamins and selenium. However, traditional empanadas are often fried and can be high in calories, fat, and sodium, so baked versions are a healthier option.
What is a recommended serving size for chicken empanadas?
A standard serving size for chicken empanadas is usually one to two pieces, which typically provides around 250-400 calories depending on the size and preparation method. Pairing them with a side of vegetables or a salad can provide a more balanced meal.
How do chicken empanadas compare to beef empanadas?
Chicken empanadas are generally lower in fat and calories compared to beef empanadas because chicken is leaner than beef. The flavor profile of chicken empanadas is lighter, while beef empanadas often have a richer taste. The choice depends on dietary preferences and goals.
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.
