Latino, empanadas, beef
Category: Restaurant Foods Characteristics: Restaurant Method: Prepared
Nutrition Highlights
Serving Size
Calories
298
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 147 (49.4%) |
| Carbohydrate | 111 (37.3%) |
| Protein | 40 (13.5%) |
| Total | 298 (100%) |
Serving: 1 piece [89g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 33 (37.5%) |
| Carbohydrate | 28 (31.2%) |
| Fat | 16 (18.4%) |
| Protein | 10 (11.3%) |
| Ash | 1.5 (1.6%) |
| Total | 89 (100%) |
Serving: 1 piece [89g]
Benefits
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Empanadas provide protein from the beef filling. Beef is a good source of high-quality protein that supports muscle growth and maintenance
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The pastry shell provides carbohydrates for energy. Whole grains in the pastry can also provide fiber, vitamins, and minerals
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Beef is a good source of iron, zinc and B vitamins like niacin and B12. These nutrients support energy production and cell function
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Small empanadas can be part of a balanced meal or snack. Portion control helps manage calorie and fat intake
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Pre-made empanadas are convenient and portable snacks or meals. They provide nutrition on-the-go for busy lifestyles
Risks
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High in saturated fat and calories from the beef filling. Empanadas are typically fried which adds more fat and calories
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May be high in sodium depending on seasoning and sauces used in the filling and dough. Restaurant versions are often higher in sodium than homemade
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Larger restaurant portions can easily exceed daily recommended limits for saturated fat, calories and sodium intake if eaten alone or as a large part of a meal
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Deep frying method used to cook empanadas increases fat content significantly compared to baking
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Beef is a source of cholesterol which should be limited for those watching cholesterol intake
Additional Information
Empanadas are a popular Latin American dish that consists of a pastry shell filled with various ingredients, most commonly beef. These delicious treats offer several nutritional benefits, but it's essential to be aware of potential risks associated with consuming them.
Nutritional Benefits:
1. Protein: Empanadas prepared with beef provide a significant amount of protein. Protein is essential for building and repairing tissues, supporting the immune system, and maintaining healthy hair, skin, and nails.
2. Iron: Beef is a rich source of iron, and empanadas made with beef can contribute to your daily iron intake. Iron is crucial for the production of red blood cells and the transportation of oxygen throughout the body.
3. B vitamins: Beef is also a good source of various B vitamins, including vitamin B12, niacin, and riboflavin. These vitamins play essential roles in energy production, brain function, and maintaining a healthy nervous system.
4. Minerals: Empanadas prepared with beef may contain minerals like zinc and selenium. Zinc is essential for immune function, wound healing, and DNA synthesis, while selenium acts as an antioxidant and supports thyroid function.
5. Fiber: Although the primary attribute of empanadas is beef, some variations may include additional ingredients like vegetables or whole grains in the filling. These additions can increase the fiber content of the empanadas, promoting digestive health and providing a feeling of fullness.
Risks:
1. High in calories: Empanadas are typically deep-fried or baked with a buttery pastry shell, which can significantly increase their calorie content. Excessive calorie intake can contribute to weight gain and increase the risk of chronic diseases such as obesity, diabetes, and heart disease.
2. Saturated fat: The beef filling in empanadas often contains a fair amount of saturated fat. Diets high in saturated fat have been linked to increased cholesterol levels and an increased risk of heart disease. It is important to consume saturated fats in moderation and balance them with healthier fats like those found in nuts, seeds, and avocados.
3. Sodium: Depending on the preparation method and ingredients used, empanadas may contain a significant amount of sodium. Excessive sodium intake can lead to high blood pressure, which is a risk factor for heart disease and stroke. It's crucial to be mindful of your overall sodium intake and balance it with a diet rich in fruits, vegetables, and whole grains.
4. Limited nutrients: While empanadas can offer some nutritional benefits, they may lack essential nutrients found in a well-rounded meal. It's important to consume a variety of foods from different food groups to ensure you're getting all the necessary vitamins, minerals, and other beneficial compounds.
To make empanadas a healthier choice, consider some modifications. Opt for baked rather than deep-fried empanadas to reduce the calorie and fat content. Additionally, choose leaner cuts of beef and incorporate more vegetables into the filling for added nutrients and fiber.
In conclusion, empanadas prepared with beef can provide valuable nutrients like protein, iron, B vitamins, and minerals. However, it's crucial to be mindful of the potential risks associated with their high calorie, saturated fat, and sodium content. Enjoying empanadas in moderation and making healthier choices when possible can help you incorporate them into a balanced and nutritious diet.