🧪 Nutrition Facts
- Calories 220.1
- Total Fat 9.0 g
- Saturated Fat 5.0 g
- Cholesterol 24.9 mg
- Sodium 409.7 mg
- Potassium 0.0 mg
- Total Carbohydrate 23.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 10.0 g
- Vitamin A 749.8 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 700.1 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 220.1 calories per serving (1 Serving (71.0g)), Cheese Empanadas is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 23.0g per serving (43.2% of calories). It provides a noteworthy 700.1mg of calcium (54% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Enriched Wheat Flour (wheat, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid, Enzymes), Cheese (cultured Pasteurized Milk, Salt, Enzymes, Annatto Color Potato Starch and Powdered Cellulose Added to Prevent Caking, Natamycin (a Natural Mold Inhibitor)), Water, Shortening (palm Oil, Pure Vegetable Oil, Soybean and Cottonseed Oil), Salt.
🔬 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 Cheese 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 Cheese Empanadas contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.1 kcal | 11% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 24.9 mg | 8% |
| Sodium | 409.7 mg | 18% |
| Total Carbohydrate | 23.0 g | 8% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 10.0 g | 20% |
| Vitamin A | 749.8 IU | 15% |
| Calcium | 700.1 mg | 54% ✅ |
| 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
Cheese Empanadas accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 43.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.1 calories in Cheese Empanadas? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Walking: 14 minutes per mile | 31.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cheese Empanadas
Is Cheese Empanadas good for weight loss?
At 220 calories per empanada with a modest 10g of protein, these can fit into a weight loss plan if portion-controlled, though the relatively high carb content (23g) means they won't keep you satisfied as long as higher-protein options would.
Is Cheese Empanadas good for muscle building?
The 10g of protein per empanada is a decent contribution, but you'd need to pair these with other protein sources to meet daily muscle-building goals effectively.
Is Cheese Empanadas heart-healthy?
These contain modest amounts of saturated fat and cholesterol, and the sodium level is a concern for heart health, especially if eaten regularly or in multiples.
How does Cheese Empanadas fit a low-sodium diet?
At 410mg of sodium per single empanada, these aren't a good fit for a low-sodium diet and should be limited or avoided.
What should I watch out for with Cheese Empanadas?
The sodium content at 410mg per empanada adds up quickly—eating just two would already reach a quarter of the daily recommended limit. The saturated fat (5g) is also worth noting if you're monitoring your intake.
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.
