1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 8.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20 g | 25% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 750 mg | 32% | |
| Total Carbohydrates | 62.5 g | 22% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 5 g | ||
| protein | 12.5 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 125 mg | 9% | |
| Iron | 5 mg | 27% | |
| Potassium | 500 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 empanada
Spinach empanadas are a savory pastry dish originating from Spanish and Latin American cuisines, often enjoyed as a snack or light meal. They are typically made with a flaky dough filled with a mixture of sautéed spinach, seasonings, cheese, and sometimes onions or garlic. The nutritional profile depends on preparation, but spinach, as the primary ingredient, is rich in vitamins A, C, and K, as well as iron and calcium. Empanadas are a moderate source of carbohydrates from the dough and may also provide protein and fats, especially if cheese or eggs are included in the filling.
Health Benefits
- Spinach is an excellent source of vitamin K, which supports bone health by aiding calcium binding.
- Rich in vitamin A and lutein, spinach promotes healthy vision and protects against eye degeneration.
- Spinach contains iron, contributing to the production of hemoglobin for oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store freshly baked spinach empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for crispiness.
Common Questions About Spinach empanada Nutrition
What is the nutritional content of a spinach empanada?
A typical spinach empanada contains about 200-250 calories, 7-10 grams of protein, 10-15 grams of fat, and 20-30 grams of carbohydrates, depending on the recipe. It is also a source of vitamins A and K, iron, and fiber due to the spinach filling.
Can I eat a spinach empanada on a keto diet?
Spinach empanadas are generally not considered keto-friendly due to their dough, which is typically made with wheat flour and is high in carbohydrates. However, they can be modified with low-carb almond or coconut flour to fit a keto diet.
Are spinach empanadas healthy?
Spinach empanadas can be a healthy choice if prepared with whole-grain or alternative flours and minimal added fats. Spinach provides antioxidants, iron, and fiber, but concerns may arise from high sodium levels in pre-made versions or excessive butter/oil in the dough.
What is a recommended portion size for spinach empanadas?
A typical portion size is one medium empanada, which ranges between 200-250 calories. Pairing it with a fresh salad or steamed vegetables can help create a balanced meal without exceeding calorie goals.
How does a spinach empanada compare to a regular cheese empanada?
Spinach empanadas are generally lower in calories and fat compared to cheese empanadas, as spinach is a low-calorie filling. Cheese empanadas are higher in protein but may contain more saturated fat and calories depending on the type of cheese used.
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.
