1 serving (100 grams) contains 265 calories, 5.8 grams of protein, 13.2 grams of fat, and 31.5 grams of carbohydrates.
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Nutrition Information
Calories |
265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 16% | |
| Saturated Fat | 4.6 g | 22% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 399 mg | 17% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 3.4 g | 12% | |
| Sugars | 2.6 g | ||
| protein | 5.8 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 196 mg | 4% | |
* 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 Vegetarian empanada
Vegetarian empanadas are handheld pastry turnovers with origins in Spain and Latin America, now embraced globally. They are typically made with a flour-based dough and filled with a variety of plant-based ingredients such as beans, lentils, vegetables, and cheese. These empanadas are a balanced meal option, combining carbohydrates from the dough, dietary fiber from vegetables, and often protein from legumes or optional cheese. Depending on the filling, they can provide a range of vitamins and minerals, such as vitamin A, folate, and iron. When baked instead of fried, vegetarian empanadas can be a healthier alternative with lower fat content.
Health Benefits
- Rich in dietary fiber from vegetables and legumes, supporting healthy digestion.
- Provides plant-based protein from ingredients like beans or lentils, contributing to muscle repair and growth.
- Contains vitamin A from vegetables such as carrots or spinach, promoting eye health and a robust immune system.
Dietary Considerations
Selection and Storage
Store leftover empanadas in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven at 350°F (175°C) for 10-15 minutes for optimal crispness.
Common Questions About Vegetarian empanada Nutrition
How many calories and how much protein does a vegetarian empanada have?
A typical vegetarian empanada contains around 150-300 calories per piece, depending on the size and filling. Protein content is usually modest, around 4-6 grams per serving, as most of the protein comes from cheese, beans, or tofu added to the filling.
Is a vegetarian empanada suitable for a keto diet?
Traditional vegetarian empanadas are not keto-friendly due to their high carbohydrate content from the pastry, which can contain 20-25 grams of carbs per piece. To make it keto-friendly, you would need to use a low-carb dough alternative.
What are the health benefits or concerns of eating vegetarian empanadas?
Vegetarian empanadas can provide fiber and vitamins if packed with nutrient-dense vegetables like spinach, sweet potatoes, or peppers. However, their baked or fried crust may add unhealthy fats and excess calories, so moderation is key for a balanced diet.
How many vegetarian empanadas should I eat in one sitting?
A serving size of 1-2 vegetarian empanadas is typically sufficient for a meal, depending on their size and your calorie needs. Pair them with a side salad or steamed vegetables to create a more balanced diet.
How do vegetarian empanadas compare to meat-filled empanadas?
Vegetarian empanadas are generally lower in saturated fat and cholesterol compared to meat-filled versions. They are a good alternative for lower-fat and plant-based diets, but may have slightly less protein unless fortified with high-protein ingredients like beans, lentils, or tofu.
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.
- USDA FoodData - Vegetarian empanada DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
