Fried empanadas

Appetizer

Item Rating: 62/100

1 serving (100 grams) contains 260 calories, 6.0 grams of protein, 14.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		619.0
% Daily Value*
Total Fat		33.3 g	42%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		35.7 mg	11%
Sodium		952.4 mg	41%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		14.3 g	28%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
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

⚠️ Contains trans fat

Source of Calories

Fat: 299 cal (46.6%)

Protein: 57 cal (8.9%)

Carbs: 285 cal (44.5%)

About Fried empanadas

Fried empanadas are a traditional dish with origins tracing back to Iberian and Latin American cuisines. These savory pastries typically feature a dough made from flour, water, butter, or oil, and are stuffed with a variety of fillings such as meat, cheese, vegetables, or beans. Once assembled, they are fried until golden and crispy. Nutritionally, fried empanadas are energy-dense, providing carbohydrates from the dough and fats from frying. Protein content varies depending on the filling, with options like ground beef or chicken offering higher amounts. Vegetables in some fillings can provide additional vitamins and minerals. While flavorful and satisfying, their higher fat and calorie levels should be considered when consumed as part of a balanced diet.

Health Benefits

• Provides protein, particularly when filled with meat like chicken or beef, which supports muscle repair and growth.
• Good source of carbohydrates from the dough, offering a quick energy boost.
• Certain fillings, such as spinach or beans, supply dietary fiber, which aids in digestive health.

Dietary Considerations

Allergens: Contains wheat, gluten, eggs (in some dough recipes), dairy (in certain fillings or dough)

Suitable for: Omnivore diets, lacto-ovo vegetarian diets (with cheese/vegetable filling)

Not suitable for: Gluten-free diets, vegan diets (unless dough and fillings are specifically adapted)

Selection and Storage

Store fried empanadas in an airtight container in the refrigerator for up to 3 days. To reheat, use an oven or air fryer to maintain crispiness.

Common Questions About Fried empanadas Nutrition

How many calories and how much protein are in fried empanadas?

One fried empanada typically contains between 200-300 calories and around 6-8 grams of protein, depending on the filling (e.g., beef, chicken, or cheese). The calorie content can be higher if the empanada is deep-fried or has high-fat fillings.

Can I eat fried empanadas on a keto or low-carb diet?

Traditional fried empanadas made with wheat-based dough are not keto or low-carb friendly, as one empanada can contain 20-30 grams of carbohydrates. You can make keto-friendly versions using almond flour or coconut flour-based dough to reduce the carb content significantly.

Are there any health concerns with eating fried empanadas?

Fried empanadas are high in calories, saturated fats, and sometimes sodium, which can contribute to weight gain or heart health concerns if eaten excessively. Opt instead for baked versions and consider using leaner protein fillings and whole-grain dough for a healthier alternative.

What is the recommended portion size for fried empanadas?

A recommended portion is typically 1-2 empanadas as part of a balanced meal, depending on their size and calorie content. Pair them with a fresh salad or steamed vegetables to add fiber and nutrients to your meal.

How do fried empanadas compare to baked empanadas?

Fried empanadas contain more calories and fat due to the frying process, often making them less healthy than baked versions. Baked empanadas are lower in fat and still deliver the same flavorful fillings, making them a better option for those looking to reduce calorie intake.

Data Sources & Scientific References