The Nutritional Breakdown of Porto's Chicken Empanada
A single chicken empanada from Porto's Bakery is reported to contain approximately 231 calories. It is important for customers, especially those tracking their intake, to understand where these calories come from. The empanada's macronutrient profile is characterized by a high fat content relative to its protein and carbohydrate amounts.
The filling is a Cuban-style chicken fricassee, consisting of slow-cooked chicken breast, carrots, raisins, peas, onions, and Spanish seasonings. This filling provides protein and some carbohydrates, while the flaky, savory dough contributes a significant portion of the fat.
Macronutrient Profile
To fully appreciate the caloric content, one must look at the specific macronutrients that constitute the empanada's total calories.
- Fat: At 16 grams per serving, fat is the dominant macronutrient, accounting for 62% of the total calories. A significant portion of this is from saturated fat (7g), making up a large percentage of the daily recommended value.
- Carbohydrates: The empanada contains 17 grams of carbohydrates, which amounts to about 30% of its caloric value. These come from both the dough and the vegetable ingredients in the fricassee.
- Protein: With only 5 grams of protein, the chicken empanada is not a protein-dense food, contributing just 8% of the total calories.
Other Nutritional Information
Beyond the macronutrients, the empanada contains other notable components:
- Cholesterol: 24mg (8% Daily Value)
- Sodium: 93mg (4% Daily Value)
- Fiber: 0.4g (1% Daily Value)
- Sugar: 3g
Comparing Empanadas: Porto's vs. Other Varieties
To put Porto's chicken empanada into context, it's useful to compare its nutritional content with other types of empanadas. Here is a table comparing a Porto's empanada to other common baked and fried varieties.
| Feature | Porto's Baked Chicken Empanada | Average Fried Chicken Empanada | Average Baked Beef Empanada |
|---|---|---|---|
| Calories | 231 | ~300-350+ (due to frying) | ~250-300+ (depending on filling) |
| Fat | 16g | Higher than baked varieties (significant difference) | Varies based on beef cut, but often high in saturated fat |
| Preparation Method | Baked | Fried | Baked |
| Sodium | 93mg | Varies widely, often higher than baked options | Varies, but can be high due to seasonings |
| Crust | Flaky, savory dough | Crisp and often greasy | Varies, from flaky to bread-like |
How to Enjoy Your Porto's Empanada Mindfully
While Porto's chicken empanada is not calorie-free, it can certainly be part of a balanced diet. Here are some tips for enjoying it without derailing your health goals:
- Portion Control: A single empanada can be a satisfying snack or part of a larger meal. Be mindful of serving size and consider splitting a larger order with a friend or saving some for later.
- Pair with Healthy Options: Complement the empanada with fresh vegetables or a side salad. This adds fiber and nutrients, helping to create a more balanced meal.
- Balance Your Day: Account for the empanada's calories when planning your other meals. If you know you will be having this savory treat, opt for lighter options for breakfast or dinner.
- Prioritize Protein: The empanada is low in protein. Add a side of grilled chicken or lean protein to your meal to increase your protein intake and help you feel full longer.
Conclusion
For anyone wondering about the nutritional profile of this popular menu item, a Porto's Bakery chicken empanada has 231 calories, with a notable portion coming from its fat content. While it isn't a low-calorie food, enjoying it in moderation as part of a well-balanced diet is perfectly acceptable. By understanding its macronutrient breakdown and comparing it to other options, you can make informed choices that fit your dietary needs while still enjoying a delicious treat from one of California's most beloved bakeries. Goldbelly showcases the popularity of their empanadas, which speaks to their quality and flavor.
How to Find Nutritional Information
When evaluating any restaurant item, it can be challenging to find accurate data. Websites like Eat This Much and Fitia often compile and estimate this information based on user submissions and known restaurant recipes. For the most up-to-date and accurate figures, checking the restaurant's official website is always the best option. Porto's offers a 'Bake at Home' service, which may also have more detailed information available.
Frequently Asked Questions
What are the main ingredients in Porto's chicken empanada?
Rosa's original recipe includes slow-cooked shredded chicken breast, carrots, raisins, peas, and Spanish seasonings, all wrapped in a flaky, savory dough.
Is a chicken empanada from Porto's fried or baked?
Unlike many traditional empanadas, the chicken empanada from Porto's is baked, not fried, contributing to a lower overall fat and calorie count than its deep-fried counterparts.
Is the chicken empanada from Porto's a healthy option?
While not a low-calorie food, it can be a part of a balanced diet when consumed in moderation. It is not considered a 'healthy' food in the same vein as a salad, but it offers a flavorful treat.
Does Porto's offer nutrition information on its website?
Porto's focuses on traditional Cuban recipes, but some nutritional information for their products can be found on third-party websites like Eat This Much, which lists 231 calories for the chicken empanada.
How many chicken empanadas are considered one serving?
A single chicken empanada constitutes one serving. However, the exact size can be deceiving, so it's best to stick to one if you are watching your caloric intake.
What is the calorie count of other Porto's bakery items?
Other popular items vary in caloric content. For instance, a cheese roll from Porto's contains approximately 238 calories, which is similar to the chicken empanada.
How does the chicken empanada compare to other savory pastries?
Compared to a fast-food hamburger, which can range from 250-600+ calories, or a large, fried empanada, Porto's baked version is a more moderate choice. Its unique ingredients also set it apart, offering a different flavor profile.
Can I find the calorie information in the bakery itself?
Many chain bakeries and restaurants are required to provide nutritional information. You can often find this posted in the store or request it from an employee.
Is the chicken empanada good for a high-protein diet?
With only 5 grams of protein per serving, the chicken empanada is not a significant source of protein. It is better enjoyed as a treat rather than a primary protein source.
Are there any healthier alternatives to the empanada at Porto's?
While Porto's menu is primarily bakery and Cuban fare, they offer various options. For a potentially lighter savory option, you may want to consider other items or simply stick to a single empanada.
What is the primary source of calories in the empanada?
The majority of the calories come from the fat content in the flaky pastry dough, though the chicken filling also contributes protein and carbs.
What is the sodium content?
At 93mg, the sodium content is relatively low, making it a reasonable choice compared to many other savory baked goods.
