Mushroom empanada

Appetizer

Item Rating: 67/100

1 serving (150 grams) contains 250 calories, 5.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		15.8 mg	5%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		2.4 mg	13%
Potassium		236.6 mg	5%

* 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: 142 cal (39.2%)

Protein: 31 cal (8.7%)

Carbs: 189 cal (52.1%)

About Mushroom empanada

Mushroom empanadas are a savory pastry originating from Spanish and Latin American cuisines, now enjoyed globally. Typically consisting of a flaky dough filled with sautéed mushrooms, sometimes accompanied by onions, garlic, and herbs, these empanadas are often baked or fried. Mushrooms are low in calories and offer essential minerals like selenium and potassium, alongside B vitamins such as riboflavin and niacin. Depending on the recipe, empanadas may incorporate heart-healthy olive oil, providing monounsaturated fats. They can be adapted to suit vegetarian diets and are often enjoyed as a snack, appetizer, or light meal.

Health Benefits

• Rich in antioxidants like selenium, mushrooms may support immune function and reduce oxidative stress.
• High in B vitamins such as niacin and riboflavin, they can boost energy production and aid in cognitive function.
• Potassium found in mushrooms contributes to healthy blood pressure regulation.

Dietary Considerations

Allergens: Contains gluten (from wheat-based dough), potential dairy if cheese is included in the recipe

Suitable for: Vegetarian diets, plant-based diets (if made without animal products)

Not suitable for: Gluten-free diets unless using alternative flour, low-carb diets if dough is made with standard flour

Selection and Storage

Store cooked empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or toaster oven to maintain their crisp texture.

Common Questions About Mushroom empanada Nutrition

What is the nutritional content of a mushroom empanada?

A typical mushroom empanada contains about 200-300 calories depending on the size and preparation, with around 4-6g of protein, 10-15g of fat, and 20-30g of carbohydrates. It also provides key vitamins like B vitamins from the mushrooms and trace minerals such as selenium and potassium.

Can I eat a mushroom empanada on a low-carb or keto diet?

A traditional mushroom empanada is not compatible with a keto or strict low-carb diet due to the high carbohydrate content in the dough, which typically exceeds 20-30g of carbs per serving. To make it keto-friendly, you would need to use a low-carb or almond flour-based dough alternative.

Are mushroom empanadas healthy?

Mushroom empanadas can be a healthy choice as mushrooms are low in calories and rich in antioxidants, B vitamins, and selenium. However, traditional empanadas often contain refined flour and unhealthy fats, so baking instead of frying and using whole-grain or alternative flours can make them a healthier option.

What is a recommended portion size for mushroom empanadas?

A standard portion size is one medium-sized empanada, which typically weighs 100-150 grams. For a balanced meal, pair it with a side of fresh salad or steamed vegetables to increase fiber and nutrient intake.

How do mushroom empanadas compare to meat empanadas?

Mushroom empanadas generally contain fewer calories and less saturated fat compared to meat empanadas, as mushrooms are low in fat and high in water content. However, meat empanadas provide more protein, while mushroom empanadas are a great vegetarian option packed with antioxidants and micronutrients. Adjusting the filling or dough can further tailor their nutritional profile to your needs.

Data Sources & Scientific References