Empanada, chicken
Common food
Photo: Wikipedia
A golden, crescent-shaped pastry pocket, typically filled with savory, shredded chicken and a blend of spices, encased in a flaky or tender dough that turns crisp when baked or fried. The taste is a comforting balance of savory, seasoned meat and a buttery or slightly chewy crust, often with a hint of onion or cumin. Nutritionally, it's a substantial, energy-dense snack or meal, offering a solid protein punch from the chicken alongside a significant carbohydrate load from the dough.
Calorie split: 16% protein · 36% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore empanadas for their perfect handheld format and the satisfying contrast between a crispy exterior and a juicy, flavorful filling. They are a beloved comfort food, often tied to family gatherings and street food culture, offering a taste of home in a portable package.
⚠️ Watch-outs & how to enjoy it better
The high calorie and refined carbohydrate content from the dough can lead to blood sugar spikes, especially when fried. Those watching sodium or saturated fat intake should be cautious, as commercial versions can be high in both. Tip: Opt for baked versions, pair with a fresh, acidic salad to aid digestion, and practice portion control by enjoying one as part of a balanced meal.
Key benefits
- Good source of protein for muscle maintenance
- Provides quick energy from carbohydrates
- Portable and convenient for on-the-go meals
- Versatile base for various flavor profiles
- Culturally significant comfort food in many cuisines
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'empanada' comes from the Spanish verb 'empanar,' meaning 'to wrap or coat in bread,' and the tradition is so central in Argentina that there's a National Empanada Day celebrated on the first Sunday of April.
Full nutrition (USDA data · scales with serving)
| Water | 42.1 g |
| Energy | 309 kcal |
| Protein | 12.6 g |
| Total lipid (fat) | 16.5 g |
| Carbohydrate, by difference | 27.4 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 133 mg |
| Potassium, K | 185 mg |
| Sodium, Na | 460 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 12.7 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 33.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 36.1 mg |
| Vitamin B-12 | 0.15 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.6 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 3.3 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 7.3 g |
| MUFA 16:1 | 0.34 g |
| MUFA 18:1 | 6.9 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 42.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, empanadas, beef, prepared — USDA does not publish this profile for Empanada.
| Tryptophan | 0.12 g |
| Threonine | 0.41 g |
| Isoleucine | 0.46 g |
| Leucine | 0.90 g |
| Lysine | 0.61 g |
| Methionine | 0.21 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.50 g |
| Tyrosine | 0.31 g |
| Valine | 0.51 g |
| Arginine | 0.58 g |
| Histidine | 0.31 g |
| Alanine | 0.58 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.57 g |
| Proline | 0.85 g |
| Serine | 0.45 g |
FAQ
What's the difference between baked and fried empanadas?
Baked empanadas have a drier, flakier crust and are lower in fat, while fried versions have a crispier, more blistered exterior and a richer, more indulgent mouthfeel due to the absorbed oil.
Can I freeze chicken empanadas?
Yes, they freeze exceptionally well. Arrange uncooked or fully cooked empanadas in a single layer on a baking sheet to freeze solid, then transfer to a freezer bag. They can be baked or reheated directly from frozen, adding a few extra minutes to the cooking time.
What are common fillings besides chicken?
Classic fillings include seasoned ground beef (picadillo), ham and cheese, spinach and cheese, spicy pork (chilorio), or sweet options like apple or dulce de leche for dessert empanadas.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.09 kcal/g · 16% calories from protein · 1.6 g fiber · 2.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.