Does an empanada have a lot of calories? A detailed nutritional breakdown

November 30, 2025 •

3 min read

An average restaurant-style beef empanada can contain around 300 calories, but the total can vary widely based on preparation and size. If you've ever asked, 'Does an empanada have a lot of calories?', the answer depends heavily on several key factors.

Quick Summary

An empanada's calorie count depends on its cooking method (fried vs. baked) and fillings, ranging from around 150 to over 500. Baked versions with lean fillings offer a much lower-calorie option.

Key Points

Cooking Method is Crucial: Fried empanadas are significantly higher in calories and fat than baked ones due to oil absorption.
Fillings Dictate Calories: Lean meats, vegetables, and beans lead to lower-calorie empanadas, while cheese and fatty meats increase the count.
Dough Matters, Too: Traditional dough made with lard is high in saturated fat; healthier dough alternatives like yogurt or whole grain flour can be used.
Portion Control is Key: An empanada's size directly impacts its calorie total, with some restaurant versions being much larger and more caloric than homemade ones.
Healthy Modifications are Simple: To reduce calories, bake instead of fry, use leaner fillings, and incorporate more vegetables and beans.
Balanced Macronutrients: Empanadas can be a good source of protein and carbohydrates, but they can also be high in saturated fat and sodium depending on the preparation.

The Calorie Verdict: Factors Influencing Empanada Nutrition

Determining the calorie count of an empanada is not as straightforward as it seems. This savory pastry, popular across Latin America and Spain, comes in countless variations. The total nutritional value hinges on a few critical factors: the cooking method, the type of dough, and the ingredients packed inside. Understanding these variables is key to assessing how an empanada fits into your dietary goals.

Fried vs. Baked: The Biggest Calorie Difference

This is arguably the most significant factor affecting an empanada's calorie content. Fried empanadas are submerged in hot oil, causing their calorie count to skyrocket due to oil absorption. Conversely, baked empanadas use only a small amount of oil or egg wash for browning, resulting in a much lighter product. For example, some sources indicate a single large fried empanada can contain over 500 calories, while a baked version might fall in the 200–350 calorie range, depending on the filling.

The Impact of Fillings on Calorie Count

The ingredients stuffed inside the dough play a major role in the final calorie tally. Here are some examples of how different fillings change the nutritional profile:

High-Calorie Fillings: Rich, fatty fillings like beef and cheese or chorizo can significantly increase the calorie count. For instance, a cheese and onion empanada can contain over 300 calories, while a beef and cheese version can be around 240 calories for a smaller serving.
Lower-Calorie Fillings: Choosing lean proteins like chicken breast or ground turkey, or focusing on vegetable-based fillings, can help reduce calories. A chicken empanada can be in the 230-260 calorie range, while a sweetcorn or black bean and cheddar variety can be even lower. A Galician tuna empanada was reported at just 139 calories.
Vegetable-Heavy Fillings: Ingredients like black beans, potatoes, and other vegetables add fiber and nutrients, which can help promote satiety with fewer calories than fatty meats or excessive cheese.

The Dough and Portion Size

The dough used also contributes significantly. Traditional doughs often use shortening or lard, which are high in saturated fat and calories. Healthier, lighter options exist, such as dough made with Greek yogurt or wholemeal spelt flour. Of course, the size of the empanada is a major factor. A small appetizer-sized empanada is much different from a large, meal-sized version, with calorie counts varying from under 200 to over 500 calories per piece.

Comparison: Fried vs. Baked Empanadas


Feature	Fried Empanada	Baked Empanada
Calories	Significantly higher (often 400-500+)	Significantly lower (often 200-350)
Fat Content	Higher due to oil absorption	Lower due to less added oil
Texture	Crispy, greasy exterior	Flaky, golden-brown exterior
Flavor Profile	Richer, often with an oily taste	Lighter, allowing filling flavors to stand out
Preparation	Deep-fried, quick cooking time	Oven-baked, longer cooking time

How to Make a Healthier Empanada

For those who love empanadas but want to minimize the caloric impact, several modifications can be made:

Bake, Don't Fry: The simplest and most effective way to reduce calories is to bake your empanadas instead of frying them.
Choose Lean Proteins: Opt for lean ground turkey, chicken breast, or shrimp instead of fatty beef or pork.
Go Vegetarian or Vegan: Fillings based on vegetables, black beans, lentils, or sweetcorn can be both delicious and lower in calories.
Improve the Dough: Experiment with dough recipes that replace some fat with healthier alternatives like Greek yogurt or use whole grain flours for added fiber.
Control Fillings and Portion Sizes: Use a balanced mix of vegetables and protein, and be mindful of how many you eat in one sitting.

Conclusion: Enjoying Empanadas Mindfully

So, does empanada have a lot of calories? The definitive answer is: it depends on how it's prepared. While a single, large, fried empanada with a high-fat filling can be very high in calories, a smaller, baked version with lean protein and vegetable filling can be a perfectly reasonable snack or meal. The good news is that with a few simple adjustments, you can enjoy these flavorful pastries as part of a balanced diet. Whether you savor a traditional fried version in moderation or get creative with a healthier baked recipe, mindful eating is the key to enjoying this beloved dish. For more healthy cooking inspiration, check out this Healthy Empanada Dough recipe.

Frequently Asked Questions

The calorie count for a single empanada can range from under 200 calories to over 500, with a common beef or chicken restaurant version often falling between 250 and 350 calories. This wide range depends on the size, filling, and cooking method.

Yes, baked empanadas are healthier. Frying adds a significant amount of fat and calories from the oil absorbed by the dough, whereas baking achieves a crispy texture with much less added oil.

You can reduce calories by baking instead of frying, using lean meats like chicken or turkey, filling with more vegetables and beans, and trying a healthier dough recipe made with less fat.

Some low-calorie filling options include black beans, sweet potatoes, spinach, lean ground turkey or chicken breast, and vegetable mixes. These are typically lower in fat than cheese or fatty meat.

Yes, the size of an empanada is a major factor. Calorie counts listed for mini-sized empanadas will be much lower than those for large, meal-sized versions.

Empanadas can be a good source of protein, especially those filled with meat or beans, helping with satiety. They also provide carbohydrates for energy and can offer vitamins and minerals like iron, depending on the filling.

The dough itself contributes significantly to the calorie count. Traditional doughs often use high-fat ingredients, but healthier alternatives, like dough made with yogurt or whole grains, can reduce the calorie and fat content.