🧪 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, Cheese 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, Cheese — 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, Cheese 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, Cheese 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, Cheese? 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 |
| Running: 5 minutes per mile | 9.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach Empanadas, Cheese
Is Spinach Empanadas, Cheese good for weight loss?
At 190 calories per serving with 8g of protein and decent fiber, this could work as part of a weight-loss diet if portions are controlled. The main consideration is sodium content at 500mg per empanada, which is moderately high.
Is Spinach Empanadas, Cheese good for muscle building?
The 8g of protein per empanada is a modest contribution, though not substantial on its own. You'd want to pair this with other protein sources to support muscle-building goals effectively.
Is Spinach Empanadas, Cheese good fuel for endurance activities?
With 31g of carbs, these could provide quick energy before or after endurance activities, though the low fiber and high sodium mean they're not an ideal choice. A whole-grain version would serve you better for sustained fuel.
How might Spinach Empanadas, Cheese affect blood sugar?
The refined wheat flour and low fiber content means this will likely cause a fairly quick blood sugar rise and subsequent drop. If you have blood sugar concerns, pairing this with a protein or fat source would help moderate the effect.
What should I watch out for with Spinach Empanadas, Cheese?
Sodium is the biggest concern at nearly 500mg per single empanada—eating more than one quickly adds up. The 31g of carbs come mostly from refined wheat flour rather than whole grains, so these won't keep you full as long as a higher-fiber option would.
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.
