Empanada

A flaky pastry pocket filled with meat, vegetables, or cheese, empanadas are beloved throughout Latin America and Spain. They can be baked or fried, and their taste varies by region and filling.

380

1 medium piece

(130 grams)

CAL

D

Nutri-Score

Contains protein, iron, and some vitamins, but also high in refined carbohydrates, saturated fats.

Value per 100 grams & per cup (150g):

300 kcal | 450 kcal

Protein

8 grams | 12 grams

Fats

15 grams | 23 grams

Carbohydrates

32 grams | 48 grams

Fiber

2 grams | 3 grams

Vitamins & Nutrients

Iron: Important for red blood cell production.
Vitamin B12: Supports nerve health and energy metabolism.
Folate: Crucial for DNA synthesis and cell repair.

Satiety and Feelings

Empanadas are dense and satisfying, especially when stuffed with meat or cheese. However, their high fat and refined carb content can lead to quick energy spikes followed by slumps, especially if fried and low in fiber.

What does 1 empanada look like?

Roughly 10–12 cm (4–5 inches) long and semi-circular, about the size of a small turnover or half a sandwich.

What does 100 g look like?

1 empanada or ¾ cup chopped.

What does 2000 | 2500 calories look like?

About 6–8 empanadas or 6 cups chopped (800 grams – 1 kg / 1.75–2.2 lbs.)

Daily Value per 100 grams %

Vitamin B12

20%

Iron

15%

Vitamin B9 (Folate)

15%

Fiber

10%

Protein

20%

Sodium (Salt)

20%

Carbohydrates

10%

Total Fat

25%

Saturated Fat

30%

Cholesterol

10%

Sugar

5%

Calories

15%

Did you know?

The word “empanada” comes from the Spanish “empanar,” meaning “to wrap or coat in bread.”
Empanadas are a staple street food across Latin America, with unique fillings in countries like Argentina, Colombia, and Chile.
Galicia, Spain, is considered the birthplace of the empanada, where large pie-like versions were sliced into portions.
Empanadas can be baked for a lighter option, though many versions are deep-fried for crispiness.