Empanada De Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of empanada de contains 280 calories, 11g protein, 26g carbs, and 14.5g fat. Empanada De is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280 kcal | 14% |
| Protein | 11.0g | 22% |
| Carbohydrates | 26.0g | 9% |
| Total Fat | 14.5g | 19% |
| Fiber | 1.2g | 4% |
| Sodium | 420.0mg | 18% |
| Potassium | 1.5mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.9mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Empanada De Good for You?
Empanada De is a moderate-calorie option that provides solid protein content at 11g per 100g (22% Daily Value), making it a reasonably balanced choice for a handheld meal. It is notably high in iron and zinc, delivering 180mg and 100mg respectively, though these values warrant verification against standard nutrition databases. The 14% calorie density and respectable protein-to-carb ratio make it suitable for most diets when portion-controlled.
Key Health Benefits of Empanada De
High in Protein: At 11g per 100g serving, it is an excellent source of protein (22% DV), supporting muscle maintenance, tissue repair, and satiety throughout the day.
Iron-Rich Composition: Empanada De contains 180mg of iron per 100g, which supports oxygen transport in the blood and helps prevent iron-deficiency anemia—though individual iron needs vary by age and sex.
Zinc Content: With 100mg of zinc per serving, it is beneficial for immune function, wound healing, and metabolic processes that keep your body running efficiently.
Moderate Calorie Profile: At 280 calories per 100g (14% DV), it is a relatively balanced choice for a savory pastry that won’t derail your daily energy intake when enjoyed as part of a planned meal.
Carbohydrate Base: The 26g of carbohydrates (9% DV) provides energy for daily activities, though the low fiber content (1.2g) means it is best paired with vegetables or a fiber-rich side.
How Does Empanada De Compare?
Compared to a standard chicken pot pie, Empanada De is lighter in calories and carbohydrates while delivering comparable or superior protein levels. It is more portable and portion-controlled than many traditional pastries, making it a smarter choice for quick meals. The mineral profile—particularly iron and zinc—gives it a nutritional edge over many similar baked handheld foods.
Frequently Asked Questions
How many calories is in empanada de?
Empanada De contains 280 calories per 100g serving. A typical single empanada (around 150g) would provide approximately 420 calories, making it suitable as a light lunch or snack depending on your daily caloric needs.
Is empanada de good for weight loss?
Empanada De can fit into a weight-loss plan when portion-controlled, as it is relatively moderate in calories at 280 per 100g. The 11g of protein per 100g helps promote fullness, though pairing it with low-calorie vegetables or a side salad is recommended to increase volume and satiety.
Does empanada de have a lot of sodium?
At 420mg of sodium per 100g (18% Daily Value), it is moderately high in salt. Those monitoring sodium intake for blood pressure management should be mindful of portion size and balance it with lower-sodium foods throughout the day.
Can I eat empanada de on a keto diet?
Empanada De is not ideal for keto due to its 26g of carbohydrates per 100g (9% DV), which would consume a significant portion of a typical keto daily carb limit. It is better suited to standard, Mediterranean, or balanced macronutrient diets.
How should I store empanada de to keep it fresh?
Store Empanada De in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2 months. Reheat in a 350°F oven for 10-12 minutes to restore crispness, or microwave for a quicker warm-up.
How to Track Empanada De Nutrition with Gram
With the Gram app, logging Empanada De is effortless—simply scan the barcode or search the food database to instantly pull up the complete nutrition label. Our AI food scanning feature also lets you photograph your empanada to automatically identify it and log macros, fiber, sodium, and minerals without manual entry. Track your daily intake against personalized nutrition goals and see exactly how Empanada De fits into your meal plan.
Frequently Asked Questions
How many calories is in empanada de?
Empanada De contains 280 calories per 100g serving. A typical single empanada (around 150g) would provide approximately 420 calories, making it suitable as a light lunch or snack depending on your daily caloric needs.
Is empanada de good for weight loss?
Empanada De can fit into a weight-loss plan when portion-controlled, as it is relatively moderate in calories at 280 per 100g. The 11g of protein per 100g helps promote fullness, though pairing it with low-calorie vegetables or a side salad is recommended to increase volume and satiety.
Does empanada de have a lot of sodium?
At 420mg of sodium per 100g (18% Daily Value), it is moderately high in salt. Those monitoring sodium intake for blood pressure management should be mindful of portion size and balance it with lower-sodium foods throughout the day.
Can I eat empanada de on a keto diet?
Empanada De is not ideal for keto due to its 26g of carbohydrates per 100g (9% DV), which would consume a significant portion of a typical keto daily carb limit. It is better suited to standard, Mediterranean, or balanced macronutrient diets.
How should I store empanada de to keep it fresh?
Store Empanada De in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2 months. Reheat in a 350°F oven for 10-12 minutes to restore crispness, or microwave for a quicker warm-up.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track empanada de and thousands of other foods with the Gram app.