Empanada: calories, recipe and nutrition facts

Name: Empanada
Yield: 1 empanada
Cuisine: Spain, Argentina
Ingredients: 89 g beef empanada

One serving of empanada (1 empanada, 89 g) has 298 kcal. Per 100 g: 335 kcal.

Empanada is in the family World dishes. Per 100 g it provides 11.3 g protein, 31.2 g carbohydrates (2 g fiber) and 18.4 g fat: about 49% of its calories come from fat.

What empanada provides most

High in selenium: 24.8 µg per 100 g, 45 % of the Daily Value.
High in vitamin B12: 0.76 µg per 100 g, 32 % of the Daily Value.
High in vitamin B3 (niacin): 4.7 mg per 100 g, 29 % of the Daily Value.
High in vitamin B1 (thiamin): 0.28 mg per 100 g, 23 % of the Daily Value.
High in protein: 11.3 g per 100 g, 23 % of the Daily Value.
Source of folate (vitamin B9): 69 µg per 100 g, 17 % of the Daily Value.

Worth knowing, per 100 g: sodium: 440 mg · saturated fat: 5.2 g.

Empanada per serving

The serving is 1 empanada, 89 g (the reference recipe below).

Nutrient	100 g	1 empanada
Calories	335 kcal	298 kcal
Protein	11.3 g	10.1 g
Carbohydrates	31.2 g	27.8 g
Fiber	2 g	1.8 g
Sugars	1.8 g	1.6 g
Fat	18.4 g	16.4 g
Sodium	440 mg	392 mg

The reference recipe, ingredient by ingredient

Ingredient	g	kcal
Beef empanada	89	298
Total	89	298

We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.

Measured by USDA at Latino restaurants in the United States. Baked ones usually have less fat than fried.

Empanada nutrition facts (per 100 g)

Macronutrients

Nutrient	Amount	% DV
Energy	335 kcal	—
Protein	11.3 g	23 %
Total fat	18.4 g	24 %
Saturated fat	5.2 g	26 %
Monounsaturated fat	7.1 g	—
Polyunsaturated fat	4.3 g	—
Cholesterol	26 mg	9 %
Carbohydrates	31.2 g	11 %
Dietary fiber	2 g	7 %
Total sugars	1.8 g	—

Vitamins

Nutrient	Amount	% DV
Vitamin A	18 µg	2 %
Vitamin C	0.7 mg	1 %
Vitamin D	0.2 µg	1 %
Vitamin E	0.73 mg	5 %
Vitamin K	6.1 µg	5 %
B1 · Thiamin	0.28 mg	23 %
B2 · Riboflavin	0.19 mg	15 %
B3 · Niacin	4.7 mg	29 %
B6	0.15 mg	9 %
B9 · Folate	69 µg	17 %
B12	0.76 µg	32 %

Minerals

Nutrient	Amount	% DV
Calcium	20 mg	2 %
Iron	2.7 mg	15 %
Magnesium	21 mg	5 %
Phosphorus	103 mg	8 %
Potassium	190 mg	4 %
Sodium	440 mg	19 %
Zinc	1.9 mg	17 %
Selenium	24.8 µg	45 %

Fatty acids & more

Nutrient	Amount	% DV
Omega-3 · ALA	0.3 g	—
Omega-3 · EPA	0 g	—
Omega-3 · DHA	0 g	—

% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.

Compared with other dishes

Of 76 dishes on Micela, empanada ranks 8th for calories per 100 g. See the full table.

#	Food	kcal / 100 g	Protein
1	🍩 Buñuelos	462	8 g
2	🥧 Pecan pie	412	4.9 g
3	🍬 Turron	398	3.3 g
4	🧆 Falafel	372	13.9 g
5	🧀 Quesadilla	368	15.9 g
6	🍞 Pan de muerto	367	9.4 g
7	🧀 Nachos	343	4.3 g
8	🥟 Empanada	335	11.3 g
9	🍰 Fruitcake	324	2.9 g
10	🍟 French fries	312	3.4 g
11	🍌 Tostones	309	1.5 g
12	🫕 Fondue	301	17.2 g
13	🍖 Roast pork leg	273	26.8 g
14	🫔 Enchiladas	273	11.2 g
15	🫓 Pupusa	256	11.7 g
16	🍕 Pizza	254	10.7 g
17	🥩 Breaded steak (milanesa)	247	24.4 g
18	🥖 Molletes	241	9.8 g
19	🥟 Dumpling	238	13.9 g
20	🍌 Fried sweet plantains	236	1.4 g
21	🥪 Sandwich	236	10.6 g
22	🌭 Hot dog	235	8.1 g
23	🍤 Tempura	232	20.7 g
24	🫓 Arepa	219	5.5 g
25	🍔 Hamburger	209	14.6 g
26	🥧 Pumpkin pie	204	4.5 g
27	🫔 Chilaquiles	198	4 g
28	🍳 Fried egg	196	13.6 g
29	🥖 Stuffing	195	2.7 g
30	🌯 Burrito	193	10 g
31	🫔 Tamale	190	9.5 g
32	🦃 Roast turkey	189	28.6 g
33	🍚 Mexican rice	185	3.3 g
34	🍚 Rice with pigeon peas	182	3.5 g
35	🌮 Taco	180	11.3 g
36	🍚 Chicken and rice	174	12 g
37	🍚 Fried rice	174	4 g
38	🍠 Candied sweet potatoes	164	0.89 g
39	🥙 Shawarma	159	13.1 g
40	🫙 Cranberry sauce	159	0.9 g
41	🍣 Sushi	157	8.1 g
42	🫘 Refried beans	156	6.9 g
43	🍝 Spaghetti bolognese	153	8 g
44	🥚 Spanish omelette	152	4.8 g
45	🍚 Rice and black beans	151	4.6 g
46	🍳 Scrambled eggs	149	10 g
47	🍎 Christmas apple salad	149	2 g
48	🥘 Paella	147	10.4 g
49	🍛 Curry	146	9.1 g
50	🍮 Rice pudding	146	3.2 g
51	🥔 Potato salad	143	2.7 g
52	🍙 Rice ball	137	5.2 g
53	🍝 Lasagna	135	7.3 g
54	🍱 Bento	128	8.8 g
55	🥑 Guacamole	121	1.7 g
56	🥣 Oatmeal with milk	114	4.8 g
57	🥔 Mashed potatoes	114	1.9 g
58	🥡 Chop suey	114	9.8 g
59	🥣 Black bean soup	103	5.1 g
60	🐟 Basque-style salt cod	103	8.5 g
61	🍥 Fish cake	99	15.2 g
62	🍲 Stew	98	7.8 g
63	🎃 Candied pumpkin	97	0.61 g
64	☕ Champurrado	94	1.9 g
65	🍫 Mexican hot chocolate	89	3.2 g
66	🥛 Eggnog	88	4.5 g
67	🍲 Pozole	82	6.3 g
68	🥛 Atole	79	2.3 g
69	🍲 Tripe soup	74	8.6 g
70	🐟 Ceviche	74	9.4 g
71	🥤 Banana smoothie	70	2.5 g
72	🍢 Oden	68	6.4 g
73	🍜 Ramen	65	4.4 g
74	🥗 Salad	59	0.92 g
75	🍹 Mexican Christmas punch	51	0.38 g
76	🥣 Turkey gravy	51	2.6 g

Where it comes from

Galicia, Spain; every Latin American country has its own.

Spain Argentina

Approximate origin, under review.

Frequently asked questions

How many calories are in an empanada?

A reference serving (1 empanada, 89 g) has 298 kcal: 335 kcal per 100 g. It depends on how much of each ingredient it has.

What is in an empanada?

In the reference recipe: beef empanada (89 g).

How much protein does empanada have?

11.3 g per 100 g; 10.1 g in 1 empanada.

How many carbs does empanada have?

31.2 g of carbohydrates per 100 g, of which 2 g is fiber and 1.8 g sugars.

What vitamins and minerals does empanada have?

The ones it provides most per 100 g, by Daily Value: selenium, 45 %; vitamin B12, 32 %; vitamin B3 (niacin), 29 %; vitamin B1 (thiamin), 23 %.

Where does empanada come from?

Galicia, Spain; every Latin American country has its own. This is an approximate origin, under review.

Source

USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 36403 · Restaurant, Latino, empanadas, beef, prepared · Beef empanada, Latino restaurant

One serving (1 empanada) is about 15% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers

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