🧪 Nutrition Facts
- Calories 331.1
- Total Fat 19.0 g
- Saturated Fat 9.0 g
- Cholesterol 15.0 mg
- Sodium 649.5 mg
- Potassium 270.0 mg
- Total Carbohydrate 28.0 g
- Dietary Fiber 6.0 g
- Sugars 2.0 g
- Protein 12.0 g
- Vitamin A 0.0 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 210.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.9 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
At 331.1 calories per serving (1 Serving (150.0g)), Spinach Mushroom Empanada with Feta Cheese & Pine Nuts is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (19.0g, 51.7% of calories), including 9.0g of saturated fat. One thing to note: a single serving contains 649.5mg of sodium (28% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ 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
Filling (spinach, Cremini Mushroom, White Mushroom, Feta Cheese [pasteurized Part-Skim Milk, Cheese Culture, Salt, Enzymes], Onion, Asiago Cheese [cultured Milk, Enzymes, Salt], Garlic, Pine Nuts, Kosher Salt, Nutmeg), Dough (unbleached Wheat Flour [wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Whole Milk [milk, Vitamin D3], Non-Hydrogenated Palm Oil Shortening, Baking Powder (sodium Acid Pyrophosphate, Sodium Bicarbonate, Cornstarch, Monocalcium Phosphate), Kosher Salt, Liquid Eggs with Citric Acid).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Sodium Acid Pyrophosphate, Pyrophosphate
Fortification / Enrichment Agents: Niacin, Riboflavin, Folic Acid, Vitamin D3
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 Mushroom Empanada with Feta Cheese & Pine Nuts — 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 Mushroom Empanada with Feta Cheese & Pine Nuts contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 331.1 kcal | 16.6% |
| Total Fat | 19.0 g | 24% |
| Saturated Fat | 9.0 g | 45% |
| Cholesterol | 15.0 mg | 5% |
| Sodium | 649.5 mg | 28% ⚠️ |
| Total Carbohydrate | 28.0 g | 10% |
| Dietary Fiber | 6.0 g | 21% ✅ |
| Total Sugars | 2.0 g | 4% |
| Protein | 12.0 g | 24% |
| Calcium | 210.0 mg | 16% |
| Iron | 2.9 mg | 16% |
| Potassium | 270.0 mg | 6% |
* 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 Mushroom Empanada with Feta Cheese & Pine Nuts accounts for 16.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 51.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 331.1 calories in Spinach Mushroom Empanada with Feta Cheese & Pine Nuts? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 25.0 min |
| Walking: 17 minutes per mile | 57.1 min |
| Cycling (Low Intensity) | 36.2 min |
| HIIT | 30.7 min |
| Snow Shoveling | 46.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach Mushroom Empanada with Feta Cheese & Pine Nuts
Is Spinach Mushroom Empanada with Feta Cheese & Pine Nuts good for weight loss?
This empanada is moderately calorie-dense at 331 calories per serving, so portion control matters. The 6g of fiber and 12g of protein help with satiety, which can support weight loss efforts, but the 19g of fat means it's best enjoyed as an occasional item rather than a regular choice.
Is Spinach Mushroom Empanada with Feta Cheese & Pine Nuts good for muscle building?
With 12g of protein per empanada, this provides a reasonable protein contribution, though it's not a protein powerhouse. Pairing it with additional protein sources would be more effective for muscle-building goals.
Is Spinach Mushroom Empanada with Feta Cheese & Pine Nuts good post-workout fuel?
The carbs (28g) and protein (12g) make this a decent post-workout option, though the high fat content might slow digestion slightly. You'd likely benefit from pairing it with something lower in fat for optimal recovery nutrition.
Is Spinach Mushroom Empanada with Feta Cheese & Pine Nuts heart-healthy?
The high saturated fat (9g) and sodium (650mg) are concerns for heart health. While it does contain some beneficial fiber and the cholesterol is low, the overall nutrient profile isn't ideal for those prioritizing cardiovascular health.
What should I watch out for with Spinach Mushroom Empanada with Feta Cheese & Pine Nuts?
Sodium is the main concern—at 650mg per empanada, it's quite high and represents about 28% of the daily limit. The 9g of saturated fat is also notable, so this shouldn't be a frequent choice if you're monitoring saturated fat 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.
