1 serving (100 grams) contains 250 calories, 7.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
595.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 36% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.6 mg | 15% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 71.4 g | 25% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.8 g | ||
| protein | 16.7 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| 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 Empenada
Empanadas are a popular dish originating from Spain and widely embraced in Latin American and Filipino cuisine. These turnovers consist of a dough filled with savory or sweet ingredients, such as seasoned meats, vegetables, or fruits. Nutritionally, they are a moderate source of calories, with approximately 250 calories per serving. Each contains around 7 grams of protein, 30 grams of carbohydrates, and 12 grams of fat, depending on the filling and preparation method. While empanadas provide minimal fiber, they do offer small amounts of calcium (30 mg) and iron (1.5 mg). Typically baked or fried, empanadas are a versatile and filling meal option enjoyed globally.
Health Benefits
- Provides a moderate amount of protein (7 grams), supporting muscle repair and growth.
- Contains small amounts of iron (1.5 mg), which supports red blood cell production and oxygen transport.
- Offers carbohydrates (30 grams) as an energy source for daily activities.
- Includes calcium (30 mg), important for maintaining bone health and nerve function.
Dietary Considerations
Selection and Storage
Store empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to retain optimal texture, or freeze uncooked empanadas for up to 1 month.
Common Questions About Empenada Nutrition
Is an empanada high in protein?
An empanada contains about 7 grams of protein per serving, primarily from fillings like meat, cheese, or beans. While not considered a high-protein food, it can contribute to your daily protein intake as part of a balanced meal.
Can I eat an empanada on a keto diet?
Traditional empanadas are generally not suitable for a keto diet due to their high carbohydrate content, with approximately 30 grams of carbs per serving. However, keto-friendly versions using almond or coconut flour for the dough can be a viable alternative.
Are empanadas healthy to eat?
Empanadas can be enjoyed as part of a balanced diet but should be eaten in moderation due to their relatively high calorie content (250 calories per serving) and sodium levels (400 mg). Healthier versions baked instead of fried and filled with vegetables can reduce fat and calorie intake.
How many empanadas should I eat in one serving?
One empanada, containing approximately 250 calories, is typically considered a single serving. Depending on your dietary needs and hunger level, you may pair it with a side of salad or another light dish to ensure a balanced meal.
How do empanadas compare to similar foods like samosas or pierogi?
Empanadas, samosas, and pierogi all feature dough-wrapped fillings, but they vary in ingredients and preparation. Empanadas tend to have a higher caloric and fat content due to the presence of meat and the cooking method, which is often frying. Pierogi are typically boiled or baked, making them lower in fat, while samosas often feature a spiced vegetable filling and can be higher in carbs depending on the dough used.
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.
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.
