Empanada

An empanada is a savory turnover pastry filled with a variety of ingredients, such as seasoned ground beef, chicken, cheese, or vegetables, and is typically baked or fried. Originating from Spain and Portugal, it has become a beloved staple across Latin America, the Philippines, and other regions, with countless regional variations.

🍽️ Nutrition at a glance

Empanadas are generally high in carbohydrates and fat due to the pastry dough and cooking method, with a moderate amount of protein from the filling. A single, medium-sized empanada typically contains around 300-400 calories.

Nutrition breakdown

Calories	320 kcal
Protein	10 g
Carbs	30 g
Fat	18 g
Fiber	2 g
Sugar	2 g
Sodium	480 mg
Iron	2.5 mg
Calcium	40 mg
Potassium	180 mg
Vitamin A	150 IU
Vitamin C	3 mg
Thiamin (B1)	0.2 mg
Niacin (B3)	3 mg
Phosphorus	90 mg

Per 1 empanada (120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, empanadas are a unifying food, often associated with family gatherings, festivals, and street food scenes, with each region boasting its own signature filling and dough style. Nutritionally, they can be adapted to be a balanced meal, with whole-grain dough and vegetable-packed fillings offering fiber and vitamins.