1 serving (100 grams) contains 250 calories, 6.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
595.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.6 mg | 15% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 71.4 g | 25% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.8 g | ||
| protein | 14.3 g | 28% | |
| 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 Empanadas
Empanadas are a type of pastry commonly found in Latin American, Spanish, and Filipino cuisines. They are traditionally made by enclosing a seasoned filling, such as meat, vegetables, or cheese, in a dough that is then baked or fried. Typically, empanadas provide around 250 calories per piece, with 6 grams of protein, 30 grams of carbohydrates, and 10 grams of fat, making them a moderate-energy food. They are also a source of essential minerals such as iron (1.5 mg per serving) and calcium (20 mg). The exact nutritional content varies depending on the ingredients and preparation methods used.
Health Benefits
- Provides an energy boost due to its carbohydrate content (30 g), ideal for physical or mental tasks.
- Supports muscle function with 6 grams of protein in a single serving, aiding in repair and growth.
- Contributes to iron intake (1.5 mg), which helps prevent iron deficiency anemia and supports oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store cooked empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in a toaster oven to preserve crispness or freeze uncooked empanadas for longer storage.
Common Questions About Empanadas Nutrition
Are empanadas high in protein?
Empanadas typically contain around 6 grams of protein per serving, which primarily comes from the filling, such as meat or cheese. While they do provide some protein, they are not considered a high-protein food compared to sources like chicken or beans.
Can I eat empanadas on a keto diet?
Empanadas are generally not keto-friendly due to their high carbohydrate content, which is around 30 grams per serving. Traditional empanada dough is made with flour, making it unsuitable for a low-carb or keto diet unless you use an alternative like almond or coconut flour.
Are empanadas healthy to eat?
Empanadas can be a satisfying treat but are considered moderately high in calories (250 per serving) and carbs (30 grams). Depending on the filling and cooking method, they might also have a considerable amount of fat (10 grams) and sodium (300 mg). Baking instead of frying or using whole-grain dough can make them a healthier option.
What is the recommended serving size for empanadas?
A single serving of empanadas is typically one piece, which has about 250 calories. For a balanced meal, pair it with a side of vegetables or a salad to incorporate more fiber and nutrients into your diet.
How do empanadas compare to similar foods like calzones or turnovers?
Empanadas are smaller and typically contain less filling compared to calzones, which are often breadier and higher in calories. Turnovers usually have a sweeter filling and more sugar, whereas empanadas can be savory or sweet. Using healthier fillings and baking instead of frying can make empanadas a lighter option.
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.
- Understanding Nutrient Contributions of Savory Pastries in the DietJournal of NutritionDiscusses the nutrient profile and potential health considerations of pastries like empanadas within different cultural dietary patterns.
- Dietary Guidelines 2020-2025: Recommendations for Cultural FoodsDietary Guidelines for AmericansIncorporates recommendations for culturally significant foods, including empanadas, emphasizing portion control and nutrient-dense preparation methods.
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.
