Empanada Nutrition Facts: What’s Actually Inside One
| Nutrient | Baked | Fried | % Daily Value (Baked) |
|---|---|---|---|
| Calories | 220–298 kcal | 300–380 kcal | ~15% |
| Total Fat | 12–16g | 18–22g | 17–21% |
| Saturated Fat | 4.5–5g | 7–9g | 23–25% |
| Protein | 10g | 10g | ~20% |
| Total Carbohydrates | 28g | 29g | 10% |
| Dietary Fiber | 2g | 1.5g | 6–7% |
| Sodium | 340–392mg | 420–500mg | 15–17% |
| Iron | 2mg | 1.8mg | 30% |
| Cholesterol | 23mg | 30mg | 8% |
| Potassium | 169mg | 150mg | 4% |
Chicken empanadas run slightly leaner: roughly 200–250 calories with 8–10g of protein and less saturated fat than beef. Vegetable fillings drop calories further to 180–220 per piece while adding fiber.
Are Baked Empanadas Healthier than Fried?
The short answer is yes – and the gap is meaningful, not trivial.
When an empanada is deep-fried, the dough absorbs oil during cooking, adding roughly 6–10 grams of fat per empanada. Baking preserves the filling’s nutritional content without the extra oil. The crust still gets crisp and golden – just through dry heat instead of immersion.
| Baked (per empanada) | Fried (per empanada) | Difference | |
|---|---|---|---|
| Calories | ~250 | ~340 | +90 cal from frying |
| Total Fat | ~12g | ~20g | +8g from frying |
| Saturated Fat | ~5g | ~8g | +3g from frying |
| Protein | ~10g | ~10g | No difference |
| Trans Fat risk | None | Possible (reused oil) | Baked wins clearly |
Health Benefits of Empanadas Worth Knowing
Iron. A single beef empanada covers roughly 30% of your daily iron intake – essential for red blood cell production and oxygen transport.
Protein. At 10g per baked beef empanada, protein content is real and filling. Pair two empanadas with a salad and you are looking at 20g of protein for a full lunch.
B Vitamins. The beef filling is a natural source of B12 and B6, both of which support nervous system function and energy metabolism.
Satiety. The combination of protein, fat, and carbohydrates in a single empanada creates a balanced macronutrient hit that keeps hunger at bay longer than a comparable-calorie snack that is purely carbohydrate-based.
Who Should Be Mindful About Empanadas
Sodium. One beef empanada contains 340–392mg of sodium – 15–17% of the daily recommended limit. Two empanadas brings you close to 35% of daily sodium from one meal.
Refined flour dough. Standard empanada dough is made with white wheat flour, which has a higher glycemic index than whole grain alternatives. Pairing empanadas with fiber-rich sides helps blunt the glycemic response.
Portion size. Two beef empanadas – a realistic lunch portion – is 580–600 calories and nearly 35% of daily sodium. That is a moderate, reasonable lunch for most active adults.
Empanadas at Los Andes Jacksonville
Los Andes serves freshly baked empanadas at both Jacksonville locations – Marsh Landing in Jacksonville Beach and the Atlantic Blvd restaurant in East Jacksonville. Every empanada is baked, not fried. The beef empanadas use a traditional South American preparation, and the lomo saltado empanada fills a baked crust with Peru’s signature soy-marinated beef stir-fry. Vegan empanadas are also available.
See the full empanada menu and find your nearest location: Empanadas in Jacksonville, FL – Los Andes Locations and Menu.
Frequently Asked Questions About Empanada Nutrition
- How many calories are in one empanada?
- A baked beef empanada contains approximately 220–298 calories per piece (about 89g). Fried versions range from 300–380 calories due to oil absorption. Chicken empanadas run lighter at 200–250 calories, and vegetable empanadas are typically 180–220 calories.
- Are empanadas good for weight loss?
- They can be part of a weight-loss diet if portioned deliberately. One baked beef empanada at around 250 calories delivers 10g of protein, which supports satiety. One baked empanada with a large green salad is a filling, calorie-controlled lunch.
- Are empanadas high in protein?
- Moderately high, yes. A single baked beef or chicken empanada delivers 8–12g of protein depending on the filling. Two empanadas give you roughly 20g of protein – a solid contribution toward the 50g daily recommended amount.
- What’s healthier – an empanada or a burger?
- A baked beef empanada is generally lower in calories and saturated fat than a standard beef burger with bun. A typical fast-food burger with bun runs 500–700 calories with 25–35g of fat. A baked empanada sits at 250–300 calories with 12–16g of fat.
- Are Los Andes empanadas healthy?
- Los Andes empanadas in Jacksonville are baked fresh daily – not fried – keeping them at approximately 220–280 calories per empanada depending on filling. The beef and chicken fillings use authentic South American spice blends without heavy sauces or excess cheese. For a satisfying, protein-forward lunch made from real ingredients, Los Andes empanadas are a solid choice in Jacksonville.
- How many empanadas should I eat in one meal?
- Most adults find two empanadas a satisfying meal, delivering roughly 20g of protein and 500–580 calories – appropriate for an active lunch. One empanada works as a lighter option when paired with salad or soup.