1 serving (100 grams) contains 250 calories, 8.0 grams of protein, 12.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
601.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.8 g | 36% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 48.1 mg | 16% | |
| Sodium | 961.5 mg | 41% | |
| Total Carbohydrates | 60.1 g | 21% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 19.2 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 360.6 mg | 27% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 480.8 mg | 10% | |
* 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 Spinach and cheese empanada
Spinach and Cheese Empanadas are a popular dish originating from Spanish and Latin American cuisines, known for their savory filling encased in a flaky pastry. Typically made with a blend of spinach, cheese, and spices, they provide key nutrients such as calcium from cheese, iron and vitamin K from spinach, and carbohydrates from the dough. While traditionally prepared as a snack or appetizer, these empanadas are also enjoyed as part of a main meal. They offer a moderate calorie count and are rich in vitamins and minerals, making them a flavorful and nutrient-packed option for many diets. The choice of cheese and the amount of pastry used may affect calorie, fat, and sodium levels, but the inclusion of spinach adds a host of beneficial micronutrients that support overall health.
Health Benefits
- Spinach is rich in vitamin K, which supports healthy bone development and coagulation processes.
- Cheese provides calcium, essential for maintaining strong teeth and bones.
- Spinach contains iron, which is crucial for transporting oxygen through the blood and preventing anemia.
Dietary Considerations
Selection and Storage
Store cooked empanadas in an airtight container in the refrigerator for up to three days, and reheat them in an oven or air fryer for optimal crispness.
Common Questions About Spinach and cheese empanada Nutrition
Is a spinach and cheese empanada high in protein?
A spinach and cheese empanada typically contains around 8-12 grams of protein per serving, depending on the recipe and size. This protein comes from the cheese and pastry, but it is not as high in protein as other foods like meat-based empanadas or legumes.
Can I eat a spinach and cheese empanada on a keto diet?
A traditional spinach and cheese empanada is not suitable for a keto diet due to its high carbohydrate content from the pastry, which can have 15-30 grams of carbs per empanada. However, keto-friendly versions made with almond flour or low-carb dough exist as alternatives.
Are spinach and cheese empanadas healthy?
Spinach and cheese empanadas can provide nutrients like calcium, vitamin A, and iron from the cheese and spinach. However, they are often high in calories (200-300 per empanada) and fat due to the pastry and cheese, so they should be eaten in moderation as part of a balanced diet.
How many spinach and cheese empanadas should I eat per serving?
A standard serving is typically one medium-sized empanada, providing around 200-300 calories. This can be increased to two depending on your daily calorie needs, but pair it with a side salad or vegetables for a more balanced meal.
How does a spinach and cheese empanada compare to a meat empanada?
Spinach and cheese empanadas are generally lower in protein and iron compared to meat empanadas but are a good option for vegetarians. Meat empanadas usually have more saturated fat, while the spinach variety offers more fiber and vitamin A from the greens.
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.
