Empanada, chicken, with vegetables
Common food
Photo: Wikipedia
A golden, flaky pastry pocket cradling a savory filling of tender chicken and vibrant vegetables. Each bite offers a satisfying crunch followed by a warm, savory mix of textures. At 283 kcal per 100g, it provides a balanced source of energy with a notable protein content.
Calorie split: 10% protein · 42% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love empanadas for their perfect handheld convenience and the comforting, savory burst of flavor in every bite. They are a beloved cultural staple in many cuisines, often enjoyed at gatherings and as a satisfying snack.
⚠️ Watch-outs & how to enjoy it better
The pastry crust is typically high in refined carbs and fat, which can cause blood-sugar spikes and add significant calories. To counteract this, pair a single empanada with a large side salad or steamed greens to increase fiber and volume, and practice portion control by enjoying it as part of a balanced meal rather than a standalone snack.
Key benefits
- Good source of protein for muscle maintenance
- Provides complex carbohydrates for sustained energy
- Contains dietary fiber from vegetable fillings
- Offers a balanced mix of macronutrients in one portable package
- Versatile for incorporating various vegetables
🍽️ 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', perfectly describing its construction.
Full nutrition (USDA data · scales with serving)
| Water | 46.1 g |
| Energy | 283 kcal |
| Protein | 7.3 g |
| Total lipid (fat) | 15.1 g |
| Carbohydrate, by difference | 29.9 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 175 mg |
| Sodium, Na | 446 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 7.0 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.12 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 37.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 20.4 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 51.0 ug |
| Carotene, alpha | 12.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 258 ug |
| Lutein + zeaxanthin | 83.0 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.2 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.26 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 6.7 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 6.4 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 17.0 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 lower fat content, while fried versions are crispier, richer, and higher in calories due to oil absorption.
Can I freeze uncooked empanadas?
Yes, assemble them, place on a baking sheet to freeze solid, then transfer to a bag. Bake directly from frozen, adding a few extra minutes to the cook time.
What's a common filling mistake to avoid?
Using overly wet fillings, which can make the pastry soggy. Ensure cooked fillings are well-drained and cooled before assembling.
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 2.83 kcal/g · 10% calories from protein · 2.0 g fiber · 2.8 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: 2.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.