Empanadas de maíz

Empanadas de maíz are savory pastries made with a corn-based dough, typically filled with ingredients like cheese, meat, or vegetables. They are a beloved staple in many Latin American countries, particularly in Colombia, Venezuela, and parts of the Caribbean. The use of cornmeal gives them a distinct, slightly sweet flavor and a tender, crumbly texture.

🍽️ Nutrition at a glance

These empanadas are a good source of carbohydrates for energy, with a moderate amount of protein and fat depending on the filling. A single empanada provides key nutrients like iron, B vitamins, and some dietary fiber, with a calorie range typically between 200-300 kcal.

Nutrition breakdown

Calories	250 kcal
Protein	8 g
Carbs	30 g
Fat	11 g
Fiber	3 g
Sugar	2 g
Sodium	380 mg
Iron	2.1 mg
Potassium	180 mg
Magnesium	35 mg
Phosphorus	120 mg
Thiamin (B1)	0.2 mg
Folate	45 mcg
Vitamin C	3 mg
Calcium	90 mg

Per 1 empanada (approx. 100 g) · estimated, varies by recipe

💡 What's interesting

Culturally, they are a popular street food and snack, often enjoyed with aji (a spicy sauce). Nutritionally, the corn dough offers a gluten-free alternative to wheat-based pastries and provides complex carbohydrates.