Tuna empanada

Appetizer

Item Rating: 68/100

1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		39.4 mg	13%
Sodium		709.8 mg	30%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		3.2 mg	17%
Potassium		315.5 mg	6%

* 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: 213 cal (44.6%)

Protein: 75 cal (15.8%)

Carbs: 189 cal (39.6%)

About Tuna empanada

Tuna empanadas are a savory pastry originating from Spain and widely enjoyed in Latin American and Filipino cuisines. These handheld snacks typically consist of a flaky, baked or fried dough filled with a mixture of canned tuna, onions, garlic, peppers, tomatoes, and spices. Tuna is an excellent source of lean protein and omega-3 fatty acids, which are essential for heart and brain health. A typical tuna empanada provides carbohydrates from the pastry, protein from the tuna filling, and moderate amounts of fat, making it a balanced yet indulgent dish. Nutritional content may vary based on preparation methods, with baked versions generally being lower in fat than fried ones.

Health Benefits

• Rich in omega-3 fatty acids, which promote cardiovascular health and reduce inflammation.
• High in protein, with approximately 20-22 grams per 100 grams of tuna, supporting muscle repair and growth.
• Contains selenium, an antioxidant that helps protect cells from oxidative damage and supports thyroid function.

Dietary Considerations

Allergens: Contains fish, wheat, eggs (if used in the pastry)

Suitable for: Pescatarian diet

Not suitable for: Vegan diet, gluten-free diet (unless made with gluten-free pastry), allergic to fish or eggs

Selection and Storage

Store cooked tuna empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or toaster to maintain crispness. Unbaked empanadas can be frozen for up to 3 months.

Common Questions About Tuna empanada Nutrition

Is a tuna empanada high in protein?

Yes, tuna empanadas are typically high in protein due to the tuna filling. On average, a 100-gram serving of tuna empanada contains about 12-15 grams of protein, depending on the recipe. This makes it a good option for those looking to increase their protein intake.

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

Traditional tuna empanadas might not be suitable for a strict keto or low-carb diet, as the pastry dough is typically made with refined flour and can have 20-30 grams of carbohydrates per serving. However, you can modify the recipe by using almond or coconut flour to make it keto-friendly.

What are the health benefits or concerns of eating a tuna empanada?

Tuna empanadas provide a good source of omega-3 fatty acids, which are beneficial for heart and brain health, as well as protein for muscle repair. However, concerns arise with the sodium content, especially if canned tuna is used, and the saturated fat in the pastry. Those watching their sodium or calorie intake should eat these in moderation.

What is the recommended portion size for a tuna empanada?

A typical serving size for a tuna empanada is one medium empanada, which usually weighs about 100-150 grams. This equates to approximately 200-300 calories. Pair it with a side salad or steamed vegetables for a balanced meal.

How does a tuna empanada compare to a chicken empanada?

Tuna empanadas are slightly lighter in fat content compared to chicken empanadas if made with lean tuna. However, they generally have a similar calorie count. Additionally, tuna empanadas provide omega-3 fatty acids, which are not present in chicken empanadas but may have a slightly higher sodium content depending on the type of tuna used.

Data Sources & Scientific References