🧪 Nutrition Facts
- Calories 190.3
- Total Fat 4.5 g
- Saturated Fat 2.0 g
- Cholesterol 9.9 mg
- Sodium 499.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 31.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 8.0 g
- Vitamin A 1500.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 3.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 300.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 190.3 calories per serving (1 Serving (71.0g)), Spinach Empanadas is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 31.0g per serving (63.1% of calories). It provides a noteworthy 300.3mg of calcium (23% DV), contributing to bone and dental health.
📝 Ingredients
Enriched Wheat Flour (wheat, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid, Enzyme), Spinach, Cheese (cultured Pasteurized Part-Skim Milk, Salt, Enzymes, Potato Starch and Powdered Cellulose Added to Prevent Caking, Natamycin as Preservative, Water, Vegetable Shortening (vegetable Oil, Soybean Oil and Cottonseed Oil), Salt, Parmesan Cheese (cultured Pasteurized Part-Skim Milk, Salt, Enzymes, Potato Starch and Powedered Cellulose Added to Prevent Caking, Natamycin as Preservative), Garlic, Eggs, Garlic Powder and Onion Powder.
🔬 Ingredient Analysis
Artificial Preservatives: Natamycin
Fortification / Enrichment Agents: Niacin, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Spinach Empanadas — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Spinach Empanadas contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 190.3 kcal | 9.5% |
| Total Fat | 4.5 g | 6% |
| Saturated Fat | 2.0 g | 10% |
| Cholesterol | 9.9 mg | 3% |
| Sodium | 499.8 mg | 22% |
| Total Carbohydrate | 31.0 g | 11% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 8.0 g | 16% |
| Vitamin A | 1500.2 IU | 30% ✅ |
| Vitamin C | 3.6 mg | 4% |
| Calcium | 300.3 mg | 23% ✅ |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Spinach Empanadas accounts for 9.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 63.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 190.3 calories in Spinach Empanadas? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.4 min |
| Walking: 17 minutes per mile | 32.8 min |
| Cycling (Low Intensity) | 20.8 min |
| HIIT | 17.6 min |
| Treadmill Walking (Incline) | 28.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach Empanadas
Is Spinach Empanadas good for weight loss?
These empanadas can fit into a weight loss plan since a single serving is fairly modest at 190 calories with decent protein content. However, the relatively high carbohydrate-to-fiber ratio (31g carbs with only 1g fiber) means they won't keep you feeling full for long, so portion control matters.
Is Spinach Empanadas good for muscle building?
With 8g of protein per empanada, they provide a meaningful contribution to your daily protein needs, though you'd likely want to pair them with additional protein sources for optimal muscle building. The carbohydrates also help with recovery after workouts.
Is Spinach Empanadas good fuel for endurance activities?
These work reasonably well as a pre-activity snack, offering carbs for energy and some protein for sustained fuel. The moderate calorie and carb content make them suitable for lighter endurance efforts rather than intense, prolonged activities.
How might Spinach Empanadas affect blood sugar?
With 31g of carbs and minimal fiber, these empanadas will likely cause a moderate to significant blood sugar rise, especially on an empty stomach. The modest fat and protein content provides some moderation to the glycemic response, but the impact is still fairly pronounced.
What should I watch out for with Spinach Empanadas?
The sodium content at 500mg per empanada is notable—eating just a couple could quickly add up toward daily limits. The low fiber relative to carbs means blood sugar may spike without much satiety benefit.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
