Colombian Empanadas

Colombian empanadas are a beloved street food consisting of a golden, crispy corn dough (masa) pocket filled with a savory mixture of seasoned ground beef or shredded chicken, potatoes, and often peas. Originating from Colombia, they are a staple snack enjoyed throughout the country, typically served with a spicy ají sauce on the side.

🍽️ Nutrition at a glance

These empanadas are a calorie-dense snack, providing a good balance of carbohydrates from the corn dough and potatoes, along with protein from the meat filling. A single empanada typically contains around 150-250 calories, with significant contributions to energy and satiety.

Nutrition breakdown

Calories	420 kcal
Protein	12 g
Carbs	45 g
Fat	22 g
Fiber	4 g
Sugar	3 g
Sodium	680 mg
Iron	3.2 mg
Potassium	320 mg
Vitamin C	12 mg
Calcium	60 mg
Vitamin A	85 µg RAE
Phosphorus	150 mg
Magnesium	35 mg
Zinc	1.8 mg

Per 2 empanadas (180 g) · estimated, varies by recipe

💡 What's interesting

What makes Colombian empanadas unique is the use of pre-cooked corn flour (masarepa) for the dough, which gives them a distinctively crunchy, almost grainy texture compared to the flaky pastry of other empanada styles. They are a quintessential example of how street food can be both a quick, affordable meal and a cultural icon.