Beyond the Snack: What are the benefits of empanada? A Closer Look at its Nutritional Value

November 8, 2025 •

4 min read

Originating in Spain and popular throughout Latin America, the empanada is a beloved pastry. With the right ingredients and preparation, what are the benefits of empanada, and can it be a source of balanced macronutrients and key vitamins?.

Quick Summary

A well-prepared empanada can offer a balanced mix of carbohydrates, protein, and fats, along with essential vitamins and minerals like iron and folate. Healthy modifications, such as baking and using lean fillings, can enhance its nutritional profile.

Key Points

Balanced Macros: Empanadas can provide a satisfying balance of carbohydrates, protein, and fats, contributing to fullness and energy.
Rich in Micronutrients: With the right fillings like meat and beans, empanadas can be a good source of iron, B vitamins, and folate.
Baking Reduces Fat: Opting to bake instead of fry significantly lowers the fat and calorie content of the final product.
Boost Fiber with Veggies: Incorporating a variety of vegetables like spinach, bell peppers, and onions into the filling increases dietary fiber and other essential nutrients.
Control Ingredients at Home: Homemade empanadas allow for control over sodium, fat, and filling quality, ensuring a healthier meal.
Versatile and Adaptable: Empanadas can be customized with lean proteins, plant-based options, and healthier dough recipes to fit various dietary needs.

The Foundational Nutrition of Empanadas

At its core, an empanada is a filled pastry, and its nutritional profile is directly tied to the ingredients used for both the dough and the filling. When crafted with wholesome components, it can be a satisfying part of a balanced diet, offering a good mix of macronutrients and essential vitamins.

Macronutrients: Fuel for Your Body

A balanced diet includes carbohydrates, protein, and fats, all of which can be found in an empanada. The dough primarily provides carbohydrates for energy, while the filling contributes protein and fat. Fillings like lean meats, beans, or cheese are protein-rich, supporting muscle growth and repair. The combination of these macros helps increase satiety, keeping you feeling full and energized longer.

Micronutrients: A Wealth of Vitamins and Minerals

Depending on the filling, empanadas can deliver a surprising amount of micronutrients. For instance, recipes with beef or beans can be a good source of iron, a mineral vital for preventing anemia and supporting red blood cell health. They can also contain B vitamins, such as Vitamin B12, essential for nerve function, and folate, which is important for cell growth. The addition of vegetables like spinach or bell peppers can further boost the content of vitamins A and C.

Optimizing Your Empanada for Health

While traditionally fried versions can be high in saturated fat and sodium, several simple modifications can make your empanada a much healthier choice.

Healthy Filling Choices

One of the most effective ways to boost the nutritional value is by choosing your fillings wisely. Here are some examples:

Lean Protein: Opt for chicken breast, lean ground beef, or shrimp over higher-fat options to reduce saturated fat intake.
Vegetable Power: Pack your empanadas with nutrient-dense vegetables like spinach, bell peppers, carrots, and onions to increase fiber, vitamin, and antioxidant content.
Plant-Based: Using black beans or tofu is an excellent way to add fiber and high-quality plant protein. A combination of rice, beans, and mixed vegetables can even form a complete protein source.
Less Cheese, More Flavor: If using cheese, opt for lower-fat varieties like queso fresco or use smaller quantities to control calories.

Healthy Dough Alternatives

The dough is another area ripe for modification. While traditional dough often contains lard or shortening, healthier alternatives are available. Some recipes replace the fat with Greek yogurt, which not only reduces the fat content but also adds a bit of tanginess. Other options include using whole wheat flour for added fiber.

The Baked vs. Fried Debate

The cooking method has a significant impact on the final nutritional profile. Baking is widely recognized as the healthier choice, as it eliminates the need for excessive oil.

Baked Empanadas: These are typically lighter and lower in calories and fat. They can still achieve a delicious golden, flaky crust, especially with an egg wash.
Fried Empanadas: While crisper and richer in flavor for some palates, this method adds a considerable amount of fat and calories.

Comparison: Baked vs. Fried Empanadas


Feature	Baked Empanadas	Fried Empanadas
Fat Content	Significantly lower fat from cooking process.	Higher fat content due to oil absorption.
Calories	Fewer calories per serving.	Higher calorie count.
Texture	Lighter, flakier, and less greasy.	Crispier and richer in flavor and crunch.
Heart Health	Better for heart health due to lower saturated fat.	Less heart-healthy due to higher saturated fat.

Making Your Empanada Healthier

Here are some practical tips for creating a more nutritious empanada experience at home:

Prioritize Lean Proteins: Use fillings like chicken breast, lean ground turkey, or beans to reduce saturated fat.
Add More Veggies: Bulk up your filling with a variety of colorful vegetables to increase fiber and micronutrients.
Bake, Don't Fry: Choose to bake your empanadas in the oven to drastically reduce added fat and calories.
Control Sodium: Make your own dough and fillings to control salt content. Rely on flavorful herbs, spices, and aromatics like garlic, onion, and chili powder instead.
Serve with a Side Salad: Pair your empanadas with a fresh green salad or a veggie-rich dip like salsa or guacamole to add even more nutrients.

Conclusion: The Empanada's Place in a Healthy Diet

So, what are the benefits of empanada? Ultimately, they can be more than just a tasty indulgence. By focusing on smart ingredient choices and healthier cooking methods, you can turn this beloved comfort food into a nutritious, satisfying meal. Incorporating lean protein, plenty of vegetables, and opting for baking over frying allows you to enjoy all the flavor with enhanced health benefits. This approach ensures that the empanada can find a permanent and healthful place in your weekly meal plan.

For a specific recipe incorporating some of these ideas, you can explore versions like the Healthy Empanada Dough made with Greek yogurt.

Frequently Asked Questions

Baked empanadas are the healthier choice. The baking process uses significantly less oil, resulting in a lower fat and calorie count compared to fried versions.

Yes, empanadas are highly adaptable for vegetarian diets. Fillings can be made with beans, vegetables, tofu, or cheese, providing fiber and protein.

You can reduce the fat in the dough by using healthier fat alternatives like Greek yogurt instead of lard or shortening. Whole wheat flour can also be used to boost fiber.

You can add a variety of vegetables to your filling, such as diced bell peppers, onions, carrots, peas, or spinach. These additions increase fiber, vitamins, and antioxidants.

Yes, if made with protein-rich fillings like lean meat (chicken or beef), beans, or cheese, empanadas can be a very good source of protein, which is essential for muscle repair and satiety.

Empanadas filled with ingredients like beef, beans, or spinach can provide a good source of iron. For example, a beef empanada can offer around 15% of the daily value for iron.

To control sodium, make your empanadas from scratch and use less salt. Rely on herbs, spices, and vegetables for flavor instead of heavily salted pre-packaged dough or seasonings.