How many calories does a beef empanada have?

November 7, 2025 •

3 min read

A single fried beef empanada can contain over 450 calories, while a smaller, baked version might have as few as 187. The caloric content of this popular pastry can vary dramatically depending on several key factors, including the cooking method, size, and ingredients.

Quick Summary

The calories in a beef empanada range significantly based on its preparation. Baked versions are generally lower in calories than fried ones, with the specific cut of beef and pastry recipe also contributing to the nutritional profile.

Key Points

Cooking Method is Key: Baked beef empanadas contain significantly fewer calories and fat than their deep-fried counterparts, with some baked versions having less than half the calories.
Varying Calorie Counts: Calorie counts for beef empanadas can range from under 200 to over 500 kcal per serving, depending heavily on preparation and ingredients.
Ingredient Matters: The type of beef (lean vs. fatty), the amount of cheese, and other additions in the filling all contribute to the final calorie total.
Healthier Alternatives: Substituting lean ground beef, adding extra vegetables, and choosing to bake or air-fry are effective strategies for lowering the calorie count.
Portion Control is Important: Empanada sizes differ greatly, so being aware of the serving size is essential for accurate calorie tracking and dietary management.

Understanding the Calorie Count of Beef Empanadas

Determining the precise number of calories in a beef empanada is challenging, as it isn't a standardized food item. The final caloric value is influenced by multiple variables, from the cooking technique to the choice of ingredients. A homemade empanada with lean beef and a baked crust will be significantly different from a large, commercially fried one.

The Impact of Cooking Method

This is arguably the most significant factor affecting the calorie count. The contrast between frying and baking is substantial, primarily due to the amount of fat absorbed during cooking. Deep-frying an empanada involves submerging it in hot oil, which the dough readily absorbs, dramatically increasing its fat and calorie content.

Deep-Frying: A fried empanada can easily exceed 400 or even 500 calories, with a high percentage of those coming from the oil. The type of oil used also plays a role, with some oils having a higher calorie density than others.
Baking: In contrast, baking uses hot air to cook the empanada, requiring little to no added oil. This process results in a much lower-calorie product, with baked versions often containing under 250 calories.
Air-Frying: For those seeking a compromise, air-frying provides a crispy texture similar to deep-frying but with a minimal amount of oil, offering a healthier, lower-calorie alternative.

The Difference in Ingredients

The composition of the filling and the type of pastry also heavily influence the final caloric count.

Beef Type: The fattiness of the ground beef used in the filling is a major factor. Leaner cuts of beef will result in a lower-calorie empanada. For example, using 90/10 lean ground beef instead of 80/20 will reduce the fat content significantly.
Additional Fillings: Many recipes include other high-calorie ingredients like cheese, potatoes, or olives. While these add flavor, they also add to the total calorie count. On the other hand, incorporating more vegetables can add fiber and nutrients without a major caloric spike.
Pastry Dough: Traditional empanada dough can be made with lard or shortening, both of which are high in fat. Using a lighter, store-bought pastry or creating a homemade whole-wheat dough can reduce the overall calories per serving.

Calorie Comparison: Fried vs. Baked Beef Empanada

To illustrate the impact of the cooking method, here is a comparison table based on nutritional data for typical fried and baked versions.


Nutrient	Fried Beef Empanada (Approx.)	Baked Beef Empanada (Approx.)
Calories	450-500 kcal	180-250 kcal
Total Fat	25-30g	6-10g
Saturated Fat	10-15g	3-5g
Carbohydrates	40-50g	20-30g
Protein	10-15g	10-12g
Sodium	600-800mg	400-500mg

Note: These are estimated values and can differ based on specific recipes and portion sizes.

Tips for a Healthier Beef Empanada

For those who enjoy beef empanadas but are watching their calorie intake, there are several ways to make a more health-conscious version.

Choose Leaner Beef: Opt for extra-lean ground beef to minimize the fat content in the filling.
Add More Vegetables: Bulk up the filling with vegetables like bell peppers, onions, carrots, and peas. This increases fiber and nutrients while reducing the caloric density.
Bake, Don't Fry: The easiest way to reduce calories is to bake the empanadas instead of frying them. The difference can be several hundred calories per serving.
Use a Lighter Pastry: Consider using a ready-made low-fat pastry dough or making a light, homemade version with olive oil instead of lard.
Control Portion Sizes: Many empanadas, especially from restaurants, are quite large. Being mindful of the portion size is crucial for calorie management.

Conclusion

The number of calories in a beef empanada varies widely, but it is primarily determined by the cooking method and ingredients. While a deep-fried version can be a high-calorie indulgence, a homemade, baked empanada with lean beef and a veggie-filled center can be a much more moderate and healthy choice. Understanding these factors allows consumers to make informed decisions and enjoy this classic dish without derailing their dietary goals. By choosing to bake instead of fry and opting for leaner ingredients, you can significantly reduce the calories and fat content while still savoring a delicious meal.

For more specific nutritional data on various food items, including empanadas, visit the FatSecret website, a reliable source for calorie and nutritional information.

Frequently Asked Questions

Baked beef empanadas are significantly healthier than fried ones. Baking requires little to no oil, dramatically reducing the total calories and fat, while frying causes the pastry to absorb a large amount of high-calorie fat.

A small beef empanada, especially if baked, can have a calorie count as low as 187 kcal, though this will vary depending on the exact ingredients and recipe.

Yes, the type of beef has a major impact. Using leaner ground beef, such as 90/10 or 93/7, will result in a lower fat and calorie filling compared to standard or fattier ground beef mixes.

To reduce calories, you can use extra-lean ground beef, replace some meat with vegetables, use a light or whole-wheat pastry dough, and bake or air-fry instead of deep-frying.

Homemade empanadas offer more control over ingredients and cooking methods. Store-bought versions, especially fried ones, can be very high in calories, while homemade ones can be customized for a lower calorie count.

No. While deep-fried empanadas are high in fat due to the oil absorption, baked or air-fried empanadas can be made with minimal fat and are a much lower-fat option.

Yes, adding cheese to a beef empanada will increase the calories, as cheese is a calorie-dense ingredient. To keep the calorie count low, consider using a smaller amount or a lower-fat cheese option.