Empanada, NFS
Common food
Photo: Wikipedia
Empanada, NFS is a golden, crescent-shaped pastry pocket, typically filled with savory ingredients like seasoned meat, cheese, or vegetables, then baked or fried to a flaky, crispy perfection. The dough offers a satisfying crunch or tender bite, giving way to a warm, flavorful filling. Nutritionally, it's a dense energy source, providing a balanced mix of carbohydrates and fats with a moderate protein boost.
Calorie split: 10% protein · 41% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore empanadas for their perfect handheld format and the delightful contrast between the crisp, buttery crust and the rich, seasoned filling. They are a beloved comfort food and a versatile canvas for culinary expression across many cultures.
⚠️ Watch-outs & how to enjoy it better
Being high in refined carbs and fats, empanadas can cause blood-sugar spikes and are calorie-dense, which may concern those managing weight or diabetes. To counteract this, pair one with a large side salad or steamed vegetables to add fiber and volume, practice portion control by sharing or having just one, and choose baked over fried versions when possible.
Key benefits
- Provides a balanced mix of carbs for energy and fat for satiety.
- Contains a moderate amount of protein per serving.
- Offers dietary variety with countless regional filling options.
- A convenient, portable meal or snack.
- Can be a source of iron and B vitamins depending on the filling.
🍽️ 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 iconic that Argentina has a national 'Empanada Day' on the first Sunday of April.
Full nutrition (USDA data · scales with serving)
| Water | 45.3 g |
| Energy | 291 kcal |
| Protein | 7.2 g |
| Total lipid (fat) | 16.0 g |
| Carbohydrate, by difference | 29.9 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 95.0 mg |
| Potassium, K | 176 mg |
| Sodium, Na | 446 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 6.6 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.12 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 38.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 19.7 mg |
| Vitamin B-12 | 0.32 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 11.0 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) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.7 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 | 0.05 g |
| SFA 14:0 | 0.30 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 7.1 g |
| MUFA 16:1 | 0.28 g |
| MUFA 18:1 | 6.8 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 13.0 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 is the difference between baked and fried empanadas?
Baked empanadas have a drier, more bread-like crust and are lower in fat. Fried empanadas have a richer, crispier, and often blistered texture but absorb more oil, increasing the calorie and fat content.
Are empanadas gluten-free?
Traditional empanada dough is made with wheat flour and contains gluten. However, gluten-free versions using alternative flours like corn or rice flour are increasingly available.
Can empanadas be made ahead and frozen?
Yes, they freeze exceptionally well. Assemble the empanadas, freeze them on a baking sheet until solid, then store in a freezer bag. Bake or fry directly from frozen, adding a few extra minutes to the cooking time.
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 2.91 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: 2.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.