Sweet Corn Empanada

Sweet Corn Empanada is a delightful pastry originating from Latin America, particularly popular in countries like Colombia and Ecuador. It features a flaky, golden dough filled with a sweet, creamy mixture of corn, often enhanced with cheese, sugar, or a touch of cinnamon. These handheld treats are a beloved snack or dessert, enjoyed warm or at room temperature.

🍽️ Nutrition at a glance

This dish is typically high in carbohydrates and fats due to the pastry dough and any added sugar or cheese. It provides a good source of energy, with key nutrients including dietary fiber from the corn and some protein if cheese is included. A single empanada generally contains around 200-300 calories, depending on its size and specific ingredients.

Nutrition breakdown

Calories	260 kcal
Protein	4.5 g
Carbs	32 g
Fat	13 g
Fiber	2 g
Sugar	4 g
Sodium	380 mg
Iron	1.8 mg
Calcium	30 mg
Potassium	120 mg
Vitamin A	45 mcg
Vitamin C	3 mg
Niacin (B3)	1.5 mg
Folate	35 mcg
Phosphorus	60 mg

Per 1 empanada (90 g) · estimated, varies by recipe

💡 What's interesting

Sweet Corn Empanadas highlight the versatility of corn, a staple crop with deep cultural roots in the Americas, transforming it into a sweet, portable delight. Nutritionally, they offer a comforting balance of quick energy from carbs and sustained energy from fiber, making them a satisfying treat for both snack time and celebrations.