How many calories in a baked empanada?

November 8, 2025 •

4 min read

A baked empanada typically contains between 150 and 350 calories, depending heavily on the filling and dough ingredients. This makes knowing the specifics essential for anyone tracking their intake, as the calorie count can vary significantly.

Quick Summary

The calorie content of a baked empanada is influenced by its size, dough, and filling. Variations like beef, chicken, or cheese change the nutritional profile, with homemade versions often offering more control over ingredients for a lighter option.

Key Points

Calorie Range: A baked empanada typically contains 150-350 calories, varying significantly by filling.
Filling is Key: The type of filling, such as beef (180-300+ kcal), chicken (225-400 kcal), or vegetarian (under 200 to over 300 kcal), has the largest impact on the final calorie count.
Baking vs. Frying: Baking is a much lower-calorie cooking method than frying, which adds significant fat and can double the calories.
Dough and Portion Size Matter: The ingredients used in the dough (e.g., Greek yogurt vs. lard) and the size of the empanada are important factors in controlling total calories.
Lighter Options Available: Healthier versions can be made by using lean protein, adding more vegetables, and making simple substitutions in the dough recipe.

Calorie Breakdown by Filling Type

Understanding how many calories are in a baked empanada begins with its internal ingredients. The type of filling is the most significant factor, followed closely by the dough recipe and the portion size.

Beef Empanadas

For a baked beef empanada, calorie counts generally range from 180 to over 300 calories per pastry. A version made with lean ground beef and a simple dough can be a moderate calorie choice, while fattier beef or added ingredients like cheese will push the number higher. Homemade versions often use less oil and healthier beef cuts, which can result in a lighter meal. For instance, a heart-healthy baked beef empanada can be as low as 187 calories.

Chicken Empanadas

Baked chicken empanadas are often perceived as a lighter alternative, and this is generally true, provided a lean cut like chicken breast is used. Calorie estimates for a single baked chicken empanada can range from 225 to nearly 400 calories. The addition of rich ingredients, like chorizo or high-fat cheese, increases the total. A simple baked chicken empanada, on the other hand, can be a more protein-rich and calorie-efficient option.

Cheese and Vegetarian Empanadas

Vegetarian options also vary widely. A baked empanada filled with cheese can be quite high in calories due to the fat content, potentially reaching over 300 calories. A humita (sweetcorn) or butternut squash and goat cheese version, however, offers a different nutritional profile, with some vegan versions containing under 200 calories. Ingredients like black beans, potatoes, and other vegetables can provide a filling meal with fewer calories and more fiber than their meat and cheese counterparts.

Factors Influencing the Calorie Count

Several variables contribute to the final calorie count of your baked empanada. Being aware of these can help you make more informed decisions.

Dough: The dough recipe significantly affects the calorie content. Traditional doughs often use lard or shortening, while healthier recipes might swap in alternatives like Greek yogurt or use less butter. The thickness of the dough also matters, with thinner crusts resulting in fewer calories.
Filling Ingredients: The choice of filling is paramount. Lean meats, vegetables, and beans are lower in calories than fatty meats, fried ingredients, or high-fat cheeses. Adding extra oil or sauce to the filling also increases the calorie density.
Portion Size: Empanada sizes can differ dramatically, from small bite-sized snacks to large, meal-sized pastries. Always consider the portion size when calculating calories. A medium-sized empanada (around 3.5 oz) might be 300-350 calories, while smaller ones are naturally lighter.
Cooking Method: The most impactful factor is whether the empanada is baked or fried. A baked empanada uses dry heat, which adds no extra fat. In contrast, frying involves submerging the pastry in oil, causing it to absorb a substantial amount of additional fat and calories. A fried empanada can easily be double the calories of its baked equivalent.

Baked vs. Fried Empanadas: A Comparison Table


Feature	Baked Empanada	Fried Empanada
Calories	Significantly lower (often 180-350)	Significantly higher (can exceed 450)
Fat Content	Lower, as no extra oil is absorbed during cooking	High, due to oil absorption during the deep-frying process
Texture	Flaky, light, and golden-brown exterior	Crispy, greasy, and dense exterior
Health Factor	Generally a healthier option	Less healthy, higher in unhealthy fats and calories
Flavor	Focuses on the flavors of the filling	Adds a deep-fried, richer flavor profile

How to Make a Lighter Baked Empanada

For those looking to enjoy this delicious pastry with fewer calories, several modifications can be made during the preparation process. These adjustments focus on both the dough and the filling.

Here are some tips for a lighter empanada:

Use a lean protein, such as ground turkey breast or shredded chicken breast, instead of fattier beef or pork.
Substitute some of the fat in the dough with healthier alternatives like Greek yogurt or a small amount of olive oil.
Load up on vegetables. Adding more chopped onions, peppers, mushrooms, and other fibrous vegetables to the filling will increase volume and nutrients without piling on the calories.
Choose a lower-fat cheese option if using cheese, or use it sparingly.
Use a smaller portion size. Making smaller empanadas or being mindful of your serving size is an easy way to manage calorie intake.
Control the sodium. Many commercial fillings and doughs are high in sodium. Making your own from scratch allows you to control the salt content.

Conclusion

When considering how many calories in a baked empanada, the answer is not a single number but a range influenced by several variables. The type of filling is the most crucial, with lean meat and vegetable-based options typically being lighter. The dough recipe, overall portion size, and the choice to bake rather than fry also play a significant role. By understanding these factors, you can enjoy this versatile and flavorful dish while still maintaining your nutritional goals. Opting for homemade versions is often the best way to ensure you are consuming a healthier, lower-calorie empanada.

For further reading on healthy meal planning and nutritional information, you can visit the USDA's FoodData Central.

Frequently Asked Questions

A small baked beef empanada, particularly a homemade or heart-healthy version, can contain as few as 187 calories.

Yes, baked empanadas are generally healthier than fried ones because they absorb no additional oil during cooking, resulting in a much lower calorie and fat content.

The calorie difference depends on the exact recipe, but a lean chicken empanada may have fewer calories than one made with fattier beef. For example, a simple chicken empanada can be around 233 calories, while some beef versions start higher.

Yes, you can make low-calorie baked empanadas by using a Greek yogurt-based dough, lean fillings like shredded chicken or black beans, and packing them with vegetables.

Using a lower-fat cheese or less cheese overall will help reduce the calories. High-fat cheeses can significantly increase the calorie count, as seen in a 301-calorie cheese and onion empanada.

Serving sizes vary, but a medium-sized baked empanada often weighs around 95-105 grams (3.5 oz) and can contain 300-350 calories, depending on the filling.

The dough contributes a significant portion of the calories. Using a lighter dough recipe, such as one with Greek yogurt, can help reduce the overall calorie count compared to traditional doughs made with lard or shortening.