Empanadas de Viento
Empanadas de Viento are light, airy, and crispy pastries from Ecuador, typically filled with cheese and sometimes a touch of sugar. Their name, which translates to 'wind empanadas,' comes from the way they puff up and inflate during frying, creating a hollow interior. They are a beloved street food and snack, often enjoyed with coffee or as a sweet treat.
🍽️ Nutrition at a glance
These empanadas are high in carbohydrates and fat due to their deep-fried dough and cheese filling, providing a quick energy boost. A single empanada can range from 150 to 250 calories, with key nutrients including calcium from the cheese and some protein.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 9 g |
| Carbs | 42 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 2.5 mg |
| Calcium | 60 mg |
| Potassium | 150 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 3 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 3.5 mg |
| Phosphorus | 95 mg |
Per 2 pieces (140 g) · estimated, varies by recipe
💡 What's interesting
Culturally, their unique puffing technique is a point of pride, requiring skill to achieve the perfect 'wind-blown' effect. Nutritionally, they offer a fun contrast—a crispy, fatty exterior with a gooey, protein-rich cheese center, making them a satisfying indulgence rather than a daily staple.
