1 serving (100 grams) contains 260 calories, 8.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
619.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 36% | |
| Saturated Fat | 11.9 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 59.5 mg | 19% | |
| Sodium | 1071.4 mg | 46% | |
| Total Carbohydrates | 71.4 g | 25% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.8 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 23.8 mcg | 119% | |
| Calcium | 357.1 mg | 27% | |
| 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 Ham and cheese empanada
A ham and cheese empanada is a baked or fried pastry originating from Spain and popular across Latin America, with variations in fillings and preparation. These savory turnovers typically consist of a flaky wheat flour dough encasing a mixture of diced ham, melted cheese, and sometimes additional seasonings. Nutritionally, it combines protein from the ham and cheese, carbohydrates from the pastry, and fats from both the filling and dough. Depending on preparation, one serving (about 100g) can contain approximately 250-300 calories, 10-15g protein, 10-15g fat, and 25-30g carbohydrates. Variations in ingredients or cooking methods slightly influence the nutrient profile.
Health Benefits
- Provides protein for muscle repair and maintenance: The ham and cheese contribute essential amino acids.
- Rich in calcium for bone health: Cheese is a significant source of calcium, averaging 150-200mg per serving.
- Contains B vitamins for energy metabolism: Ham provides B6 and B12, supporting red blood cell formation and energy production.
Dietary Considerations
Selection and Storage
Store in a refrigerator at 40°F (4°C) for up to 3 days or freeze for up to 3 months. Reheat in an oven to maintain the crisp texture.
Common Questions About Ham and cheese empanada Nutrition
Is a ham and cheese empanada high in protein?
A ham and cheese empanada typically contains around 6-10 grams of protein per serving, depending on the recipe and size. While the ham and cheese contribute protein, it is not as high as protein-dense food options like grilled chicken or legumes.
Can I eat a ham and cheese empanada on a keto diet?
Traditional ham and cheese empanadas made with regular flour are not keto-friendly due to their high carbohydrate content, often exceeding 20 grams per serving. However, keto-friendly recipes using almond or coconut flour can be a suitable alternative.
Are there any health concerns with eating ham and cheese empanadas?
Ham and cheese empanadas can be high in saturated fats and sodium, with some versions containing over 500 mg of sodium per serving. Moderation is key, especially for individuals with heart conditions or those monitoring their salt intake.
What is the recommended portion size for a ham and cheese empanada?
One empanada is typically considered a serving, which can range from 200-300 calories depending on its size and ingredients. Pairing it with a side of vegetables or salad can make for a balanced meal.
How does a ham and cheese empanada compare to a beef empanada?
A ham and cheese empanada generally has less protein and iron than a beef empanada but may contain more sodium due to the processed ham. Both options have similar calorie counts depending on their size and dough type.
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.
