100 G Empanada Mexican Turnover (Filled with Meat and Vegetables) 397 calories. Empanadas are a popular Mexican dish that come in different sizes and fillings. Although they may be a tasty treat, it's important to understand their nutritional information and make healthy modifications accordingly.

On average, empanadas contain around 300-500 calories and 30 grams of carbohydrates per serving. They are also high in sodium and saturated fat. However, if made with lean meat and wholesome ingredients, they can also provide a decent amount of protein and micronutrients.

In this article, we'll explore some practical tips and strategies to enjoy empanadas in a healthier way and balance them with a nutritious diet.

Calorie Intake for 100 G Empanada Mexican Turnover

A 100 g serving of empanada Mexican turnover contains around 397 calories. This amount may vary depending on the type of filling and dough used. For instance, beef and cheese empanadas tend to have more calories and fat than vegetable or chicken ones. If you're trying to monitor your calorie intake or follow a weight-loss plan, it's recommended to stick to one or two empanadas per meal and pair them with low-calorie sides such as salads or steamed vegetables. You can also opt for smaller sizes or make your own empanadas at home with healthier substitutes like whole wheat flour, lean meat, and fresh herbs.

Macronutrient Composition of 100 G Empanada Mexican Turnover

Apart from calories, empanadas also provide macronutrients such as carbohydrates, protein, and fat. A 100 g serving of empanada Mexican turnover typically contains around 30 g of carbohydrates, 10 g of protein, and 17 g of fat. These numbers can vary depending on the cooking method and ingredients used. While carbohydrates provide energy and fiber, protein helps to build and repair muscle tissues, and fat plays a role in hormone synthesis and nutrient absorption. However, consuming too much saturated fat or sodium can increase the risk of heart disease, high blood pressure, and other health issues. Therefore, it's important to choose empanadas made with wholesome ingredients like whole grains, fresh vegetables, and lean meat, and limit your intake of processed foods, fried foods, and sugary drinks that can spike your blood sugar levels and lead to weight gain.

Vitamins and Minerals in 100 G Empanada Mexican Turnover

In addition to macronutrients, empanadas also provide micronutrients such as vitamins and minerals that play crucial roles in maintaining health and preventing diseases. Some of the key vitamins and minerals found in a 100 g serving of empanada Mexican turnover are vitamin A, vitamin C, iron, and calcium. Vitamin A supports vision health and immune function, vitamin C acts as an antioxidant and boosts collagen production, iron helps to transport oxygen in the blood and prevent anemia, and calcium strengthens bones and teeth. To maximize the micronutrient content of your empanadas, you can incorporate more nutrient-dense fillings such as spinach, pumpkin, sweet potato, avocado, or nuts, and use herbs and spices instead of salt and sugar to flavor them. You can also pair your empanadas with fresh fruit or yogurt for a balanced meal.

Fiber Content of 100 G Empanada Mexican Turnover

Fiber is a type of carbohydrate that is not digestible by the human body but helps to regulate digestion and bowel movements. A 100 g serving of empanada Mexican turnover can provide around 2 g of fiber, which is a moderate amount compared to other high-fiber foods such as fruits, vegetables, and whole grains. To increase the fiber content of your empanadas, you can use whole-wheat flour instead of white flour, add beans or lentils to the filling, or serve them with a side of beans, brown rice, or quinoa. Fiber can also help to reduce cholesterol levels, control blood sugar, and promote satiety, which can prevent overeating and weight gain.

Serving Size and Portion Control for 100 G Empanada Mexican Turnover

Empanadas come in different sizes and shapes, from bite-sized appetizers to larger entrees. To avoid overeating or consuming too many calories, it's important to practice portion control and serve yourself an appropriate amount of empanadas for your hunger and activity level. If you're eating out, you can ask for half of the portion and save the rest for later or share it with a friend. If you're making empanadas at home, you can use a measuring cup or spoon to scoop the filling and dough and make uniform sizes. Remember that the serving size of empanadas can depend on your dietary needs and goals, so consult a dietitian or nutritionist if you're unsure about how many empanadas to eat or how to adjust your diet accordingly.

Healthy Modifications for 100 G Empanada Mexican Turnover

Empanadas can be a versatile and delicious dish that can be customized to fit different tastes and preferences. However, not all empanadas are created equal in terms of nutritional value and health benefits. Here are some tips on how to modify your empanadas to make them healthier and lighter: - Use lean meat such as chicken, turkey, or fish instead of beef or pork, which are higher in saturated fat and cholesterol. - Incorporate more vegetables such as spinach, bell pepper, zucchini, or mushrooms to boost fiber and nutrients and reduce calories and fat. You can also roast, grill, or sautee the vegetables for more flavor and texture.

Calories Burned during Physical Activity

Physical activity is an important part of a healthy lifestyle and can help burn calories, build muscles, and improve heart health. Depending on your age, gender, weight, fitness level, and type of activity, you can burn varying amounts of calories during exercise. Here are some examples of different types of physical activities and their calorie expenditure per minute for a person who weighs around 70 kg: - Walking at a brisk pace: 5-6 calories - Running at a moderate pace: 10-12 calories

Balancing 100 G Empanada Mexican Turnover with a Healthy Diet

Empanadas can be part of a healthy and varied diet if consumed in moderation and alongside other nutritious foods. To balance the macronutrient and micronutrient content of empanadas with your daily calorie and nutrient needs, you can follow these guidelines: - Choose whole grains such as brown rice, quinoa, or whole-grain bread to complement the carbohydrates in empanadas and provide more fiber and vitamins. - Include plenty of fruits and vegetables in your meals and snacks to increase the vitamin, mineral, and antioxidant intake and reduce inflammation and chronic diseases.

Alternatives to 100 G Empanada Mexican Turnover

If you're looking for other snack or meal options that are lower in calories and fat but still satisfy your cravings, here are some ideas to try: - Vegetable sticks such as carrots, cucumber, or celery with hummus, yogurt, or guacamole dip. - Tuna or chicken salad with whole-grain crackers or lettuce leaves.

Variations to 100 G Empanada Mexican Turnover

If you want to experiment with different flavors, textures, and ingredients in your empanadas, here are some variations to try: - Sweet empanadas filled with fruit, chocolate, or cheese for dessert or breakfast. - Spicy empanadas with jalapeno, chili, or cayenne pepper for a kick of heat and flavor.