Decoding Nutrition: How Many Calories Are in a Mexican Empanada?

November 8, 2025 •

4 min read

According to USDA data, a large (130g) beef empanada can contain approximately 360 calories. However, understanding how many calories are in a Mexican empanada is far from simple, as the final count can vary dramatically based on the filling, size, and especially the preparation method.

Quick Summary

The calorie count of a Mexican empanada is highly variable and depends on factors like filling, size, and whether it is baked or fried. While some can be high in calories, preparing them with lean protein, extra vegetables, and baking instead of frying can lead to a healthier option that still fits into a balanced diet.

Key Points

High Variability: The calorie count for a Mexican empanada can range from under 200 to over 500, depending heavily on its preparation and ingredients.
Baking vs. Frying: Baked empanadas are significantly lower in calories and fat than fried ones, as they do not absorb large amounts of oil.
Filling is a Major Factor: The filling type determines much of the caloric load, with fattier meats and cheeses leading to higher counts, while lean proteins and vegetables create healthier options.
Homemade Advantage: Preparing empanadas at home offers the most control over ingredients and cooking methods, allowing for healthier modifications like using leaner protein and less fat.
Dietary Strategies: Strategies like using whole-wheat dough, increasing vegetable content, and flavoring with spices instead of salt are effective ways to reduce calories and boost nutrition.
Consider Portion Size: Smaller appetizer-sized empanadas or pairing with a side salad can help manage calorie intake.

Factors That Influence Empanada Calorie Counts

The question of how many calories are in a Mexican empanada does not have a single answer. The total count is a cumulative result of several key factors, including the type of dough, the ingredients in the filling, the cooking method used, and the overall size of the finished pastry. Homemade versions often have different nutritional profiles than restaurant-prepared or pre-packaged options due to a greater control over ingredients and preparation.

The Cooking Method: Baked vs. Fried

One of the most significant factors affecting the calorie count is how the empanada is cooked. A fried empanada, cooked in a significant amount of oil, will absorb more fat and have a higher caloric density compared to a baked one.

Baked Empanadas: Often a healthier choice, baked empanadas use little to no added fat in their cooking. Some baked versions have been reported to contain between 200 and 350 calories, though this range depends on the filling. The dough for these can be made with healthier alternatives, such as Greek yogurt instead of lard.
Fried Empanadas: Deep frying an empanada can add hundreds of extra calories from the absorbed cooking oil. A restaurant-style fried empanada can easily contain 400 to over 500 calories, or even more for larger sizes.

Filling Choices and Their Impact

The choice of filling plays a critical role in determining the final calorie count. Leaner protein choices, along with the addition of vegetables, can substantially lower the calorie and saturated fat content.

Beef: Traditional beef fillings, especially those made with fattier cuts of meat, can be high in saturated fat and calories. One 130g beef empanada can contain around 360 calories, including a high percentage of saturated fat. For a healthier alternative, opting for lean ground beef is recommended.
Chicken: Chicken empanadas can be a lower-calorie option if prepared with lean chicken breast. One example cites a chicken empanada at 225 calories, while a larger version could be closer to 360 calories with more fat.
Cheese: Cheese fillings can vary dramatically. Some cheese empanadas can be a high-calorie item, especially when fried, containing over 500 calories for a single serving. However, leaner cheese or reduced quantities can make a difference.
Vegetable/Sweet Fillings: Vegetarian or sweet empanadas also have a wide range. A pumpkin turnover can be high in calories (546 kcal for one large one) due to sugar and fat content. In contrast, a bean and cheese version offers more fiber and can be a more balanced choice.

Calorie Comparison: A Look at Different Empanadas

To highlight the variability, the following table compares the approximate calorie counts of different empanada types based on available data. It is important to remember that exact figures can differ based on specific recipes and serving sizes.


Type of Empanada	Preparation	Approximate Calories	Key Factors	Source (Sample)
Beef Empanada (Large)	Fried	~400–450+	Fat content of beef, absorption of frying oil
Beef Empanada (Baked)	Baked	~185–350	Lean beef, less fat, controlled portion
Chicken Empanada	Fried/Baked	~200–360+	Lean breast vs. dark meat, cooking method
Cheese Empanada	Fried	~350–500+	Type of cheese, amount of oil absorbed
Pumpkin Turnover	Variable	~546+	High sugar and fat content
Bean and Cheese	Variable	~280–350+	Depends on cheese type and fat content

Estimating Calories in Homemade Empanadas

When you make empanadas at home, you have complete control over the ingredients, making it easier to estimate and adjust the calorie count. To calculate the calories, you need to add up the calories of each component:

Dough: Use a calorie-counting app or online calculator to find the calories per serving of your specific dough recipe (e.g., flour, butter/oil, egg). Healthier dough recipes using ingredients like Greek yogurt can significantly reduce calories.
Filling: Determine the calories in your protein (lean ground beef, shredded chicken) and other ingredients (vegetables, cheese, sauces). Look up the calorie information for each raw component.
Cooking Method: Factor in the cooking oil. If you are frying, estimate the amount of oil absorbed. A baked empanada avoids this added fat.
Divide by Servings: Once you have the total calorie count for the entire batch, divide by the number of empanadas to get an accurate per-piece calorie estimate.

Tips for a Healthier Empanada

If you want to enjoy empanadas as part of a healthy diet, here are some practical tips:

Bake instead of fry: This is the single most impactful change you can make to reduce the fat and calorie content.
Choose lean protein: Opt for fillings made with lean ground beef, chicken breast, or black beans to reduce saturated fat.
Increase the vegetable content: Pack your empanadas with extra onions, peppers, carrots, and peas. This boosts fiber, vitamins, and minerals without a significant increase in calories.
Use low-fat cheese: If using cheese, choose a lower-fat option or use less to reduce the calorie and saturated fat content.
Flavor with herbs and spices: Instead of relying on salt or fat for flavor, use spices like cumin, paprika, oregano, and chili powder. A salt-free adobo or sazón blend can also be used.
Control portion sizes: Consider making smaller empanadas or serving them with a side salad to create a more balanced meal.
Use whole wheat dough: Using whole wheat flour for your dough can add more fiber, though it will not necessarily lower the calories substantially.

Conclusion

Ultimately, how many calories are in a Mexican empanada is a question with a broad range of answers. There is no one-size-fits-all number, but by understanding the factors at play—especially the cooking method and filling—you can make informed dietary choices. While a deep-fried, fatty beef and cheese empanada can be high in calories, a homemade, baked version with lean protein and plenty of vegetables can be a nutritious and delicious part of a balanced eating plan. By following a few simple tips, you can enjoy this cultural food while supporting your health goals.

For more information on preparing healthier baked versions, Cornell Cooperative Extension offers a great recipe: Baked Beef Empanada - Cornell Cooperative Extension.

Frequently Asked Questions

Baked empanadas are generally healthier than fried ones because they absorb significantly less fat and oil during the cooking process, resulting in a lower calorie count.

The lowest calorie fillings are typically those with lean protein, such as chicken breast, and a high proportion of vegetables. Fillings centered around beans and vegetables also offer more fiber with fewer calories.

A restaurant-style beef empanada can vary widely, but a fried version can contain between 300 and over 500 calories, depending on the size and fat content of the beef and dough.

Yes, empanadas can absolutely be part of a healthy diet, especially when prepared mindfully. Opt for baking over frying and choose healthier fillings like lean chicken, beans, and vegetables.

The calorie count is less dependent on the country of origin and more on the specific recipe, ingredients, and cooking method. A fried Mexican empanada could have a similar calorie count to a fried Argentinian one with a similar filling.

To reduce calories, bake your empanadas instead of frying, use a healthy dough recipe (like one with Greek yogurt), choose lean meat or plant-based fillings, and pack in plenty of vegetables.

Not necessarily. While some sweet versions with high sugar content can be calorie-dense, a small fruit-filled empanada could have a lower calorie count than a large, fried beef and cheese version.