Are Empanadas Healthy or Unhealthy? The Nutritional Breakdown

December 5, 2025 •

3 min read

According to USDA data, a single large, fried beef empanada can contain 298 calories, with 49% of that coming from fat. The complex question of whether are empanadas healthy or unhealthy has no simple answer, as the nutritional profile varies greatly depending on how they are made, what they're filled with, and how they are cooked.

Quick Summary

The healthfulness of empanadas depends heavily on preparation, from fried to baked methods and traditional fillings versus healthier alternatives. Making simple adjustments to ingredients and cooking techniques can transform them from a calorie-dense treat into a more balanced meal option.

Key Points

Preparation Method is Key: Baked empanadas are significantly healthier than fried ones, as they contain less fat and fewer calories.
Choose Lean Fillings: Opt for fillings with lean proteins like chicken, beans, or vegetables instead of fatty meats and cheeses to lower saturated fat.
Boost Fiber and Nutrients: Incorporate plenty of vegetables like spinach, corn, and peppers to increase fiber, vitamins, and minerals.
Watch the Sodium: Many commercial and traditional empanadas are high in sodium; making them at home allows you to control salt levels using spices for flavor.
Mindful Indulgence: Empanadas can be a part of a balanced diet when prepared thoughtfully, focusing on lean ingredients and healthy cooking methods.
Avoid Trans Fats: Be cautious of fried empanadas, as repeated heating of oils can produce harmful trans fats associated with increased health risks.

The Core Components of an Empanada

An empanada is essentially a pastry parcel with a filling, and the nutritional value is determined by its constituent parts: the dough and the filling. Dough is typically made from wheat flour, lard or shortening, and salt. Fillings are incredibly diverse, from meats like beef and chicken to cheeses, beans, and vegetables. Each component offers a different set of macronutrients and potential health implications.

The Impact of Preparation Method: Baked vs. Fried

One of the most significant factors influencing an empanada's health profile is the cooking method. Fried empanadas are submerged in hot oil, which drastically increases their fat and calorie content. This can contribute to higher intake of saturated and trans fats, which are associated with negative health effects like heart disease and obesity. Conversely, baked empanadas use the oven's dry heat, resulting in a lighter, flakier texture with significantly less oil and fewer calories. Choosing to bake over fry is one of the easiest and most effective ways to make a healthier empanada.

Filling Matters: High-Fat vs. Nutrient-Dense

The filling provides the bulk of an empanada's nutritional benefits or drawbacks. Traditional fillings often feature fatty ground meats and cheese, which can contribute to high levels of saturated fat. A beef and cheese empanada, for instance, is higher in saturated fat than a chicken or vegetarian version. By prioritizing lean proteins like chicken breast, beans, or shrimp, and incorporating plenty of vegetables, the filling can be transformed into a source of lean protein, fiber, and micronutrients. A black bean and sweet potato filling, for example, is rich in fiber, potassium, and vitamins.

The Health Risks Associated with Unhealthy Empanadas

Unhealthy empanada preparations, particularly fried versions with fatty fillings, pose several health risks:

High Saturated and Trans Fat: Frying in oil and using fatty ingredients like beef and lard leads to high levels of unhealthy fats. Processed oils used for frying can increase trans fat content with each use.
Excessive Sodium: Many traditional recipes and pre-packaged empanadas are high in sodium, which is used as a flavor enhancer and preservative. High sodium intake is linked to increased blood pressure and heart problems.
Increased Risk of Chronic Disease: Regular consumption of fried foods is associated with a higher risk of developing conditions like heart disease, type 2 diabetes, and obesity.

Making Your Empanadas Healthier

Creating a healthier empanada is all about making smart swaps and conscious choices. Here are some actionable tips:

Choose the Cooking Method: Always opt for baking over frying to drastically reduce fat and calorie content. Air frying is another excellent, low-oil alternative.
Select Lean Fillings: Use lean proteins such as chicken breast, ground turkey, or beans instead of fatty cuts of meat.
Add More Vegetables: Pack your empanadas with nutrient-dense vegetables like spinach, peppers, corn, or sweet potatoes to boost fiber and vitamin intake.
Use Whole-Grain Dough: Replace white flour with whole wheat flour for added fiber, which supports digestive health and satiety.
Spice it Up: Use herbs, spices, and homemade sofrito instead of excess salt to add flavor without the added sodium.

Baked vs. Fried Empanadas: A Nutritional Comparison


Feature	Baked Empanadas	Fried Empanadas
Preparation	Cooked in the oven, potentially with an egg wash for browning.	Cooked in hot oil until crispy and golden brown.
Calorie Content	Generally lower in calories due to less added oil.	Typically higher in calories from oil absorption.
Fat Content	Significantly lower in fat, especially saturated and trans fats.	Much higher in fat, potentially including harmful trans fats from reheating oil.
Texture	Flaky and light, with a more consistent texture.	Crispy and often greasy, with a heavier feel.
Sodium	Easier to control sodium levels by using less salt in homemade versions.	Store-bought or restaurant versions may contain higher sodium levels.

Conclusion: Enjoy Empanadas Mindfully

In conclusion, whether are empanadas healthy or unhealthy is not an inherent quality but a direct result of how they are prepared. While fried, fatty versions can contribute to high calorie, fat, and sodium intake, thoughtful ingredient swaps and baking instead of frying can create a delicious and nutritious meal. By prioritizing lean proteins, adding vegetables, and controlling sodium, you can enjoy this beloved dish as a satisfying and well-balanced part of your diet. The key is mindful preparation, allowing you to indulge without compromising your health goals.

For more information on making cultural foods healthier, you can explore resources like the nutrition blog of Your Latina Nutritionist.

Frequently Asked Questions

Yes, empanadas can be part of a healthy diet if you make conscious choices about ingredients and preparation. Baking instead of frying, using lean proteins, and incorporating vegetables are key steps.

Baked empanadas are healthier than fried ones. Baking avoids the large amount of oil used in frying, which reduces the total fat and calorie content.

Healthy filling ideas include lean ground chicken or turkey, black beans, sweet potatoes, spinach with low-fat cheese, or a mix of roasted vegetables.

Fried empanadas are considered unhealthy because they absorb a significant amount of cooking oil, leading to higher levels of calories and unhealthy fats, including potential trans fats.

To reduce sodium, you can use less salt and instead rely on flavorful herbs, spices, and vegetables. Be mindful of sodium content in any cheese or sauces used.

Gluten-free empanadas are not necessarily healthier, but they are a safe option for those with gluten sensitivities or celiac disease. Their healthfulness still depends on the cooking method and fillings used.

Yes, empanadas can provide nutrients, especially protein, iron, and fiber, depending on the filling. For example, beef is high in protein and iron, while a bean and vegetable filling offers fiber.

A veggie empanada is often a healthier choice than a meat one, but it still depends on the preparation. If fried in oil and filled with a lot of high-fat cheese, it may still be high in calories and fat.