Empanada beef

Appetizer

Item Rating: 61/100

1 serving (100 grams) contains 260 calories, 10.0 grams of protein, 13.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		619.0
% Daily Value*
Total Fat		31.0 g	39%
	Saturated Fat	11.9 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		59.5 mg	19%
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

🍯 Low sugar

Source of Calories

Fat: 279 cal (45.6%)

Protein: 95 cal (15.6%)

Carbs: 238 cal (38.9%)

About Empanada beef

Empanadas are versatile stuffed pastries that originated in Galicia, Spain, and are now popular in Latin America, the Philippines, and parts of Asia. Beef empanadas typically consist of a flaky pastry shell filled with seasoned ground or shredded beef, vegetables, and spices. They are often baked or fried, depending on the regional preparation style. A standard beef empanada offers a balance of macronutrients, providing protein from the beef, carbohydrates from the pastry, and varying fat content depending on preparation methods. One baked beef empanada (approximately 80g) can contain around 250-300 calories, 10-12g of protein, and 12-15g of fat, depending on the recipe.

Health Benefits

• Rich in protein: Beef provides high-quality protein essential for muscle repair and maintenance.
• Source of iron: Beef in empanadas contains heme iron, which supports oxygen transport in the blood and reduces anemia risk.
• Contains B vitamins: Ground beef is a good source of B12, crucial for nerve function and red blood cell production.

Dietary Considerations

Allergens: Contains gluten (from wheat pastry), eggs (if used in dough or filling), dairy (if cheese is included)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets if made with traditional wheat pastry

Selection and Storage

Store leftover 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 Empanada beef Nutrition

How many calories and how much protein are in a beef empanada?

A typical medium-sized beef empanada contains around 300-400 calories and 10-15 grams of protein, depending on the recipe and size. It also provides dietary fats and small amounts of vitamins like B12 and iron, derived from the beef filling.

Can I eat a beef empanada on a low-carb or keto diet?

Beef empanadas are generally not keto-friendly as the dough is typically made from wheat flour, which is high in carbohydrates. A standard empanada can contain 25-35 grams of carbs. However, you can modify the recipe by using almond flour or coconut flour to make it keto-compatible.

Are there any health benefits or concerns with eating beef empanadas?

Beef empanadas can be a good source of protein and iron due to the beef filling, which supports muscle growth and oxygen transport throughout the body. However, they may also be high in saturated fats, sodium, and refined carbs, so they should be eaten in moderation to avoid potential heart health concerns.

What is the recommended portion size for a beef empanada?

One medium beef empanada, weighing about 100-120 grams, is typically considered one serving. To create a balanced meal, pair it with a side of vegetables or a salad to increase fiber and nutrient intake.

How does a beef empanada compare to a chicken empanada?

Beef empanadas are usually higher in fat and iron compared to chicken empanadas, which are typically leaner and lower in calories. The choice depends on your dietary preferences and needs, but both can be made healthier with baked rather than fried preparation.

Data Sources & Scientific References