🧪 Nutrition Facts
- Calories 210.0
- Total Fat 9.0 g
- Saturated Fat 2.5 g
- Cholesterol 40.0 mg
- Sodium 369.8 mg
- Potassium 141.1 mg
- Total Carbohydrate 22.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 7.0 g
- Vitamin A 199.8 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 194.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 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 210.0 calories per serving (1 Serving (85.0g)), Black Bean & Cheddar Empanadas is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 22.0g per serving (44.7% of calories), with a good 2.0g of dietary fiber. It provides a noteworthy 194.7mg of calcium (15% DV), contributing to bone and dental health.
📝 Ingredients
Dough: Tapioca Flour, Eggs, Milk, Parmesan Cheese (part Skimmed Cow's Milk, Cheese Cultures, Salt, Enzymes), High-Oleic Safflower Oil, Cheddar Cheese (pasteurized Milk, Cheese Cultures & Cellulose to Prevent Caking), Filtered Water, Salt. Filling: Black Beans (water, Black Beans), Cheddar Cheese (pasteurized Milk, Cheese Cultures & Cellulose to Prevent Caking), Tapioca Flour, Spices, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Black Bean & Cheddar Empanadas. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Black Bean & Cheddar 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 Black Bean & Cheddar Empanadas contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210.0 kcal | 10.5% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 2.5 g | 12% |
| Cholesterol | 40.0 mg | 13% |
| Sodium | 369.8 mg | 16% |
| Total Carbohydrate | 22.0 g | 8% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 7.0 g | 14% |
| Vitamin A | 199.8 IU | 4% |
| Vitamin C | 1.2 mg | 1% |
| Calcium | 194.7 mg | 15% |
| Iron | 1.1 mg | 6% |
| Potassium | 141.1 mg | 3% |
* 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
Black Bean & Cheddar Empanadas accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 44.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.0 calories in Black Bean & Cheddar Empanadas? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.9 min |
| Walking: 17 minutes per mile | 36.2 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.4 min |
| StairMaster / Stair Climber | 17.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Black Bean & Cheddar Empanadas
Is Black Bean & Cheddar Empanadas good for weight loss?
At 210 calories per empanada with a modest 7g of protein and 2g of fiber, these can fit into a weight loss plan if portions are controlled, though the 9g of fat is relatively high for the serving size. They're best enjoyed as an occasional treat rather than a regular snack, paired with protein or vegetables to increase satiety.
Is Black Bean & Cheddar Empanadas a good snack for kids?
Kids often enjoy the familiar flavors of cheese and beans in a handheld format, and the moderate calorie count fits well into children's meals. The soft texture and mild seasoning make them accessible, though they're best served warm for optimal taste.
Is Black Bean & Cheddar Empanadas suitable for people with lactose intolerance?
These empanadas contain both Parmesan and Cheddar cheese made from milk, making them unsuitable for people with lactose intolerance. While the fermentation in aged cheeses reduces some lactose, the amount present would likely cause discomfort for those with sensitivity.
Is Black Bean & Cheddar Empanadas gluten-free?
The dough uses tapioca flour rather than wheat flour, making these empanadas naturally gluten-free. However, confirm there's no cross-contamination during manufacturing if you have celiac disease or severe gluten sensitivity.
What diets does Black Bean & Cheddar Empanadas suit?
These work well for low-carb and gluten-free diets, and the black beans provide plant-based protein making them suitable for vegetarian diets. The moderate sodium level (370mg) is reasonable, though those watching sodium intake should be mindful of portion size.
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.
