Empanada

Appetizer

Item Rating: 59/100

1 serving (130 grams) contains 380 calories, 9.4 grams of protein, 20.8 grams of fat, and 38.9 grams of carbohydrates.

Nutrition Information

1 cup (130g)

Calories		379.6
% Daily Value*
Total Fat		20.8 g	26%
	Saturated Fat	7.4 g	37%
	Polyunsaturated Fat	2.3 g
Cholesterol		16.9 mg	5%
Sodium		579.8 mg	25%
Total Carbohydrates		38.9 g	14%
	Dietary Fiber	2.6 g	9%
	Sugars	3.6 g
protein		9.4 g	18%
Vitamin D		5.2 mcg	26%
Calcium		63.7 mg	4%
Iron		2.1 mg	11%
Potassium		228.8 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.

USDA FoodData - Empanada Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🧈 High saturated fat

Source of Calories

Fat: 187 cal (49.2%)

Protein: 37 cal (9.9%)

Carbs: 155 cal (40.9%)

About Empanada

Empanadas are a type of baked or fried pastry originating from Spain and popular across Latin America, the Caribbean, and the Philippines. Traditionally filled with savory or sweet fillings such as meats, vegetables, or fruits, they are encased in a dough typically made from flour, butter, and eggs. A single medium-sized empanada provides approximately 292 calories, 7.23g of protein, and notable amounts of iron and calcium. Empanadas are versatile and nutrient-dense depending on the fillings, offering a moderate balance of carbohydrates, fats, and protein.

Health Benefits

• Provides a source of protein (7.23g) which is essential for muscle repair and growth.
• Contains iron (1.64mg), supporting oxygen transport and energy production in the body.
• Offers fiber (2g) from vegetable fillings, promoting digestive health and regularity.

Dietary Considerations

Allergens: Contains gluten (in most flour-based doughs), dairy (if butter or cheese is used), egg (in the dough preparation)

Suitable for: Omnivorous diets, vegetarian (when using vegetable-based fillings)

Not suitable for: Gluten-free diets (unless using alternative flours), vegan diets (unless made with plant-based substitutes for butter and eggs)

Selection and Storage

Store cooked empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or toaster oven to maintain their crisp texture.

Common Questions About Empanada Nutrition

Is an empanada high in protein?

While empanadas contain some protein, with approximately 7.23 grams per serving, they are not considered a high-protein option. The protein content varies depending on the filling; meat or bean-based empanadas tend to have higher protein levels compared to vegetable or sweet fillings.

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

Empanadas are not ideal for a keto or low-carb diet due to their high carb content, with around 29.9 grams of carbohydrates per serving. Traditional empanadas are made with flour-based dough, but keto-friendly recipes using almond or coconut flour are available as substitutes.

Are empanadas healthy to eat frequently?

Empanadas can be enjoyed in moderation, but eating them frequently might not be ideal due to their high calorie (292 per serving), fat (16 grams), and sodium content (446 mg). To make them healthier, opt for baked versions instead of fried ones, and experiment with nutrient-dense fillings like lean meats or vegetables.

What is the recommended portion size for an empanada?

One empanada, typically around 100 grams, is a reasonable portion for a snack or part of a meal. For a balanced diet, pair it with a side of vegetables or a fresh salad to round out the nutrients without exceeding calorie needs.

How do empanadas compare to similar foods like samosas or calzones?

Empanadas generally have a similar calorie (292) and fat content (16 g) to samosas and are smaller in size compared to calzones. Unlike calzones, which often use pizza dough, empanadas typically use a flakier pastry dough. The specific nutritional profile will depend on the filling and cooking method of each.

Data Sources & Scientific References

1. USDA FoodData - Empanada Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →