Corn empanada

Appetizer

Item Rating: 67/100

1 serving (100 grams) contains 200 calories, 4.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		714.3 mg	31%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
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

🍯 Low sugar

Source of Calories

Fat: 171 cal (34.6%)

Protein: 38 cal (7.7%)

Carbs: 285 cal (57.7%)

About Corn empanada

Corn empanadas are a popular dish in Latin American cuisine, particularly in countries like Colombia, Venezuela, and Mexico. These savory pastries are made using a dough typically derived from cornmeal or masa harina, filled with a variety of ingredients such as cheese, meat, or vegetables. Corn, being the primary ingredient, provides a substantial amount of carbohydrates, dietary fiber, and essential vitamins such as B vitamins (thiamine and niacin). Depending on the filling, additional nutrients like protein, iron, or vitamin A may contribute to its nutritional value. Corn empanadas are a versatile dish, enjoyed as a snack, appetizer, or even a main course.

Health Benefits

• Corn is high in dietary fiber, which helps support digestive health and maintain steady blood sugar levels.
• Rich in B vitamins, such as thiamine, which plays a crucial role in energy metabolism.
• Contains antioxidants like carotenoids (lutein and zeaxanthin) that promote eye health.

Dietary Considerations

Allergens: Contains corn, wheat (if non-gluten-free dough), dairy (if cheese is included)

Suitable for: Vegetarian (if meat-free filling), gluten-free (if prepared with gluten-free cornmeal)

Not suitable for: Gluten-free (if wheat-based dough is used), vegan (if dairy or meat fillings are included)

Selection and Storage

Store cooked corn empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to maintain crispness.

Common Questions About Corn empanada Nutrition

Is a corn empanada high in protein?

Corn empanadas are not particularly high in protein as their main ingredients are typically corn dough and a vegetable or meat filling. On average, a medium-sized empanada provides about 3-5 grams of protein, depending on the filling. If the empanada contains meat, the protein content will be higher compared to vegetarian versions.

Can I eat corn empanadas on a keto diet?

Corn empanadas are not suitable for a keto diet because they are made primarily from corn dough, which is high in carbohydrates. A single medium-sized corn empanada contains approximately 20-30 grams of carbs, exceeding the daily carbohydrate limit for most keto dieters. Look for low-carb or almond flour alternatives if you're following keto.

Are corn empanadas healthy?

Corn empanadas can be a moderately healthy option if baked instead of fried and filled with nutrient-rich ingredients like vegetables or lean proteins. Corn provides fiber, B vitamins, and antioxidants. However, fried empanadas can be high in unhealthy fats and calories. The portion size and preparation method greatly impact their overall healthiness.

How many corn empanadas should I eat in one sitting?

It’s recommended to limit yourself to one or two medium-sized corn empanadas as part of a balanced meal. A single empanada typically contains around 200-300 calories. Pair them with a side of salad or steamed vegetables to create a more nutrient-dense meal without consuming excess calories.

How do corn empanadas compare to wheat-based empanadas?

Corn empanadas are naturally gluten-free and have a slightly sweeter, earthy flavor compared to wheat-based empanadas. They are typically lower in protein but higher in fiber due to the use of cornmeal or masa harina. Wheat-based empanadas may have a more doughy texture but often contain higher protein from the wheat content.

Data Sources & Scientific References