You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Empanada

Add to my diary

Empanada

Bread & bakery · 120 g serving · 40 min total

Enjoy in moderation

2 empanada 120g ~280 kcal, 14g béo vỏ chiên — NOVA 4.

Lời khuyên: 1–2 cái, salad; không sốt kem.

278 kcal per serving

Protein 14.1 g · Carbs 25.6 g · Fat 13.3 g · Fibre 1.8 g · Sugars 4.7 g · Sodium 1,068.6 mg

Where the calories come from

Where the calories come fromCalories: 20% protein, 37% carbohydrate, 43% fat. 278 kcal total.278kcal / serving
  • Protein14.1 g · 20%
  • Carbohydrate25.59 g · 37%
  • Fat13.31 g · 43%

Estimated, per 120 g serving.

Daily Value at a glance

Protein28 % % Daily Value
Fibre6 % % Daily Value
Sodium46 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 120 g Estimated

NutrientAmount% Daily Value
Energy277.4 kcal14%
Protein14.1 g28%
Carbohydrate25.6 g9%
of which net carbs (carbs minus fibre)23.8 g—
of which sugars4.7 g—
of which added sugars2.4 g5%
Fat13.3 g17%
of which saturated fat2.6 g13%
Fibre1.8 g6%
Sodium1,068.6 mg46%
Where the calories come from
Protein 20% · Carbohydrate 37% · Fat 43% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A19.4 µg RAE2%
Vitamin C6.7 mg7%
Vitamin E1.2 mg8%
Vitamin K16.1 µg13%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.7 mg17%
Vitamin B60.2 mg12%
Folate (B9)20.6 µg5%
Vitamin B120.6 µg25%
Calcium73.8 mg6%
Iron3.4 mg19%
Magnesium28.4 mg7%
Phosphorus129.6 mg10%
Potassium218.4 mg5%
Zinc2.1 mg19%
Selenium22.1 µg40%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine66.1 µg44%
Cholesterol59.0 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 120 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 44 %; Selenium: 40 %; Vitamin B12: 25 %; Iron: 19 %; Zinc: 19 %; Thiamin (B1): 17 %Iodine44 %Selenium40 %Vitamin B1225 %Iron19 %Zinc19 %Thiamin (B1)17 %
Health scoreHealth score 47 out of 100, rated Fair.47/ 100
Fair

Health score

47 / 100 · Fair

Formula: protective index 57 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 47, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy231.2 kcal12%
Protein11.8 g24%
Carbohydrate21.3 g8%
of which net carbs (carbs minus fibre)19.8 g—
of which sugars3.9 g—
of which added sugars2.0 g4%
Fat11.1 g14%
of which saturated fat2.2 g11%
Fibre1.5 g5%
Sodium890.5 mg39%
Where the calories come from
Protein 20% · Carbohydrate 37% · Fat 43% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A16.2 µg RAE2%
Vitamin C5.6 mg6%
Vitamin E1.0 mg7%
Vitamin K13.4 µg11%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.3 mg14%
Vitamin B60.2 mg12%
Folate (B9)17.2 µg4%
Vitamin B120.5 µg21%
Calcium61.5 mg5%
Iron2.8 mg16%
Magnesium23.7 mg6%
Phosphorus108.0 mg9%
Potassium182.0 mg4%
Zinc1.7 mg15%
Selenium18.4 µg33%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine55.1 µg37%
Cholesterol49.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Halal
  • Dairy-free
  • Low sugar

Allergens

  • egg
  • gluten

Ingredients

  • Bánh mì/đế bột mì — 42 g
  • Thịt bò nạc — 28 g
  • Hành — 14 g
  • Trứng — 10 g
  • Ô liu — 8 g
  • Dầu/mỡ — 8 g
  • Hạt thì là — 2 g
  • Muối — 2 g
  • Ớt — 4 g
  • Nho khô — 2 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 10g
  • Phần nhỏ

Watch out for

  • Béo 14g vỏ
  • Natri 420mg

Healthier swaps

Portion sizes

  • Piece — 120 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

277 kcal per 120 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 5 min65 min
Running (steady run, 8 MET)≈ 28 min28 min
Cycling (moderate pace, 6 MET)≈ 38 min38 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

MurtabakMurtabakBread & bakery495 kcalP 27g · C 40g · F 25gper 220 g servingEnjoy in moderationTantuniTantuniBread & bakery468 kcalP 22g · C 36g · F 27gper 220 g servingBe carefulRoujiamoRoujiamoBread & bakery471 kcalP 20g · C 42g · F 25gper 180 g servingEnjoy in moderationChole bhatureChole bhatureBread & bakery787 kcalP 21g · C 86g · F 42gper 350 g servingEnjoy in moderationPortuguese francesinhaPortuguese francesinhaBread & bakery751 kcalP 49g · C 38g · F 44gper 350 g servingLimit this oneUruguayan chivitoUruguayan chivitoBread & bakery819 kcalP 58g · C 46g · F 44gper 350 g servingLimit this one