Meat empanada

Appetizer

Item Rating: 63/100

1 serving (100 grams) contains 250 calories, 10.0 grams of protein, 12.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		601.0
% Daily Value*
Total Fat		28.8 g	36%
	Saturated Fat	9.6 g	48%
	Polyunsaturated Fat	0 g
Cholesterol		72.1 mg	24%
Sodium		961.5 mg	41%
Total Carbohydrates		60.1 g	21%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		24.0 g	48%
Vitamin D		0 mcg	0%
Calcium		48.1 mg	3%
Iron		3.6 mg	20%
Potassium		360.6 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

Source of Calories

Fat: 259 cal (43.5%)

Protein: 96 cal (16.1%)

Carbs: 240 cal (40.4%)

About Meat empanada

Meat empanadas are savory pastries originating from Spanish and Latin American cuisines, with variations found globally. Typically, they consist of seasoned ground meat—often beef or chicken—mixed with onions, spices, and sometimes olives or eggs, enclosed in a dough pocket made from wheat flour or cornmeal. Empanadas are commonly baked or fried. A single empanada can provide energy from carbohydrates (from the dough) and protein (from the meat filling), along with fats for satiety, making it a calorie-dense snack or meal option. The specific nutritional composition depends on preparation methods; however, they can contain between 200 to 400 calories per serving, along with modest amounts of iron, B vitamins, and selenium from the meat. Some recipes also include fiber if vegetables are incorporated into the filling.

Health Benefits

• Provides protein (about 7-12 grams per empanada) essential for muscle repair and growth.
• Contains iron from the meat, which supports oxygen transport and energy metabolism.
• Includes B vitamins such as B12 and niacin from the filling, beneficial for brain health and energy production.

Dietary Considerations

Allergens: Contains wheat, egg

Suitable for: Omnivorous diets

Not suitable for: Gluten-free diets, vegetarian diets, vegan diets

Selection and Storage

Store cooked empanadas in an airtight container in the refrigerator for up to 3 days or freeze for longer shelf life. Reheat in the oven to maintain crispness.

Common Questions About Meat empanada Nutrition

What is the nutritional content of a meat empanada?

A typical meat empanada contains approximately 250-300 calories, 8-12 grams of protein, and 15-20 grams of fat, depending on the recipe. It also provides small amounts of iron, vitamin B12, and sodium, but is generally high in saturated fats if fried.

Can I eat meat empanadas on a keto diet?

Traditional meat empanadas are not keto-friendly due to their high-carb dough, which typically contains 20-30 grams of carbohydrates per serving. However, keto-friendly versions can be made using almond flour or low-carb alternatives for the dough.

Are meat empanadas healthy?

Meat empanadas provide protein and essential vitamins like iron and B12, which support energy and red blood cell production. However, they can be high in saturated fat and sodium, especially if fried or overly salted, so consumption should be moderated for heart health.

What is the recommended portion size for eating meat empanadas?

A single medium-sized meat empanada (around 70-100 grams) is considered a typical portion. Pair it with a side of vegetables or a salad to balance the meal and limit calorie intake if portion control is a concern.

How do meat empanadas compare to chicken empanadas?

Meat empanadas generally contain more fat and calories than chicken empanadas due to the higher fat content in most red meats. Chicken empanadas may be leaner and lower in saturated fats, especially if made with skinless chicken, making them a lighter option.

Data Sources & Scientific References