Empanadas de verde

Appetizer

Item Rating: 69/100

1 serving (150 grams) contains 250 calories, 5.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		23.7 mg	7%
Sodium		473.2 mg	20%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		2.4 mg	13%
Potassium		630.9 mg	13%

* 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: 142 cal (39.2%)

Protein: 31 cal (8.7%)

Carbs: 189 cal (52.1%)

About Empanadas de verde

Empanadas de verde are a traditional snack or breakfast dish from Ecuador, typically made with green plantains (verde) as the dough and filled with ingredients like cheese, meats, or vegetables. This dish is gluten-free due to its primary ingredient being plantain, a fruit high in carbohydrates and fiber. Plantains are a staple in tropical cuisines and provide a rich source of Vitamins A and C, potassium, and complex carbohydrates. Empanadas de verde are often pan-fried or baked, making them a versatile meal option that aligns with both traditional and modern dietary preferences. The combination of plantain-based dough and protein-rich fillings makes this dish nutritious and satisfying.

Health Benefits

• Rich in Vitamin A, supporting healthy vision and immune function.
• High in potassium, contributing to heart health and muscle function.
• Contains dietary fiber from plantains, promoting digestive health.

Dietary Considerations

Allergens: Contains dairy (if filled with cheese), meat (if filled with animal proteins)

Suitable for: Gluten-free, vegetarian (if filled with non-meat ingredients)

Not suitable for: Vegan (if filled with cheese or animal products), low-carbohydrate diets

Selection and Storage

Prepare fresh for optimal taste, or store cooked empanadas in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or oven for best results.

Common Questions About Empanadas de verde Nutrition

What is the nutritional content of Empanadas De Verde?

Empanadas De Verde, traditionally made with green plantains and a meat or cheese filling, typically contain around 200-250 calories per empanada, depending on the filling and cooking method. They provide moderate protein (4-7 grams per serving for meat-filled varieties), but are higher in carbohydrates due to the plantain dough (approximately 30-40 grams). They also supply potassium and vitamin B6 from the plantains.

Can I eat Empanadas De Verde on a keto diet?

Empanadas De Verde are generally not compatible with a keto diet because they are made with green plantains, which are high in carbohydrates (30-40 grams per serving). A keto diet typically restricts daily carbohydrate intake to 20-50 grams, so alternative low-carb dough options would be needed for a keto-friendly adaptation.

Are Empanadas De Verde healthy?

Empanadas De Verde can be a source of potassium, vitamin B6, and energy from the plantains. However, they are usually fried, which may increase unhealthy fats and calories. Opting for baked empanadas or fillings with lean proteins and vegetables can make them a healthier option.

How many Empanadas De Verde should I eat in one serving?

A typical serving size is one to two empanadas, depending on their size and your nutritional needs. Pairing them with a side of salad or steamed vegetables can create a balanced meal without overloading on calories or carbs.

How do Empanadas De Verde compare to traditional empanadas made with wheat flour?

Empanadas De Verde differ from wheat flour-based empanadas as they are gluten-free and made with green plantain dough, which adds a slightly sweet and earthy flavor. While wheat flour empanadas are often higher in refined carbs, Empanadas De Verde provide additional nutrients like potassium from the plantains but are also higher in natural starches.

Data Sources & Scientific References