Goya Colombian Empanada Calories by Filling
The calorie content of a Goya Colombian empanada is primarily influenced by the filling and how it is prepared. For the standard size, there are a few common types available from Goya, with specific calorie counts for each.
Goya Colombian Beef Empanada
For a single standard-sized Goya Colombian Beef Empanada (approximately 71g), the calorie count is typically around 140 to 150 calories. This number comes from the yellow corn masa dough, the ground beef and potato filling, and the preparation method (often deep-fried before being frozen for packaging). While the beef filling provides protein, the corn dough and potatoes contribute carbohydrates, and the frying process adds a notable amount of fat.
Goya Colombian Chicken Empanada
Similar to its beef counterpart, a single Goya Colombian Chicken Empanada also contains roughly 150 calories per standard-sized piece. The recipe swaps the beef and potato filling for shredded chicken with spices, but the overall nutritional value remains very similar. The calories are still primarily derived from the corn dough and the fatty nature of the product due to frying.
Goya Colombian Mini Cocktail Empanadas
For those who prefer a smaller snack, Goya also offers Mini Cocktail Empanadas. The Colombian Beef Mini Cocktail Empanadas have a different nutritional profile, providing approximately 180 calories per piece. It is important to remember that these are a different formulation and not simply a smaller version of the standard empanada, hence the different per-piece calorie count.
The Full Nutritional Profile of a Goya Colombian Empanada
Beyond just the calorie count, it's helpful to understand the full nutritional breakdown to see how Goya's Colombian empanadas fit into a diet. Here is a typical breakdown for a 71g Colombian beef empanada:
- Total Fat: Around 5 to 7 grams. A significant portion of this comes from the oil used during the initial frying process.
- Total Carbohydrates: Approximately 14 to 21 grams. The carbohydrates primarily come from the corn-based dough and the potato filler.
- Protein: About 3 grams. This is a modest amount, mostly from the beef or chicken filling.
- Sodium: Varies, but can range from 90 to 220 mg or more, depending on the specific product batch and source. Processed foods often use sodium as a preservative and flavor enhancer.
- Fiber: A small amount, usually around 2 grams, from the corn dough and vegetable ingredients.
Fried vs. Air-Fried: Calorie Comparison
One of the most significant factors affecting the final calorie count of your Goya empanada is the cooking method you choose. The difference between reheating a pre-fried frozen product and deep-frying it yourself or air-frying it is substantial. For a healthier option, consider an alternative preparation method.
| Cooking Method | Estimated Calories | Estimated Total Fat | Key Benefit |
|---|---|---|---|
| Deep-Frying | Higher (~190+) | Significantly Higher | Traditional, Crispy Texture |
| Air-Frying | Moderate (~140-150) | Lower | Healthier, Reduced Fat |
| Oven-Baking | Moderate (~140-150) | Lower | Consistent, Hands-Off Cooking |
As the table shows, air-frying or oven-baking is the best way to enjoy a Goya empanada while keeping the calorie and fat intake in check. These methods rely on the product's pre-fried state for crispiness rather than adding more oil.
Healthier Ways to Prepare and Serve Empanadas
Here are some simple tips for reducing the calorie and fat content of your empanada meal:
- Opt for an Air Fryer: An air fryer circulates hot air to cook food, mimicking the effect of deep-frying with little to no added oil. This can make the finished product significantly healthier while still providing a satisfying crunch.
- Serve with Low-Calorie Dips: Instead of a creamy or cheese-based dip, try pairing your empanadas with fresh salsa or a Colombian ají, a simple hot sauce made with onion, cilantro, and vinegar.
- Balance Your Meal: Pair your empanadas with a large, fresh salad or some steamed vegetables. This adds fiber and nutrients, helping you feel fuller faster and balancing the meal.
- Consider Homemade: For maximum control over ingredients and nutrition, making your own empanadas from scratch is the best option. You can use leaner meats, increase vegetable content, and bake them to reduce fat.
Conclusion
A Goya Colombian empanada offers a moderate calorie snack or appetizer option, typically containing between 140 and 150 calories for a standard piece. The exact count can vary slightly depending on the filling, but more significantly on the cooking method. By opting for an air fryer or oven over a deep fryer, you can enjoy these flavorful turnovers with significantly less added fat and calories. For the most health-conscious consumers, pairing with fresh sides and choosing low-sodium dips is an excellent way to balance the meal. Understanding these nutritional details allows for informed decisions, whether you're enjoying these for a quick snack or as part of a larger meal.
For additional product nutrition details, you can visit the official Goya Nutrition Facts page.
