Chilean Empanadas de Pino
Chilean Empanadas de Pino are savory, hand-held pastries that are a beloved staple of Chilean cuisine, particularly during the national holiday of Fiestas Patrias in September. The filling, known as 'pino,' is a flavorful mixture of seasoned ground beef, caramelized onions, hard-boiled eggs, black olives, and raisins, all encased in a soft, baked dough. They are a quintessential example of Chilean comfort food and are often enjoyed as a main meal or a substantial snack.
🍽️ Nutrition at a glance
These empanadas are a hearty, calorie-dense food, providing a balanced mix of carbohydrates from the dough, protein from the beef and egg, and fat from the meat and cooking oil. A single, traditional-sized empanada can contain approximately 400-500 calories, making it a substantial and satisfying meal.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 45 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 750 mg |
| Iron | 3.5 mg |
| Potassium | 320 mg |
| Vitamin C | 15 mg |
| Vitamin A | 250 IU |
| Calcium | 60 mg |
| Niacin (B3) | 4 mg |
| Vitamin B6 | 0.3 mg |
| Zinc | 2.5 mg |
Per 1 empanada (approx. 180 g) · estimated, varies by recipe
💡 What's interesting
The name 'pino' refers to the specific filling mixture, not the pastry itself, and its recipe is a point of regional pride and family tradition in Chile. The inclusion of raisins and olives in the savory meat filling is a unique characteristic that creates a complex sweet-and-salty flavor profile, reflecting historical culinary influences.
