Black Bean Empanada
This Empanada de Caraotas Negras is a savory snack rich in protein and dietary fiber, supporting fullness and good digestion. It provides a balanced amount of total fat with moderate saturated fats. The empanada is also a source of important vitamins and minerals, including vitamin C, iron, and phosphorus, which help maintain overall health. It combines delicious flavors with key nutrients in a satisfying portion.
Macronutrient distribution
A Serving (120 g) of Black Bean Empanada contains 322 calories, 10 g of protein, 36 g of carbohydrates, and 16 g of fat.
- Protein
- 10 g12%
- Carbs
- 36 g44%
- Fat
- 16 g44%
of calories
Calorie Burn
How long would it take to burn off 322 calories?
- Walking3.5 mph, moderate pace57 min
- YogaModerate effort, gentle pace82 min
- SwimmingFreestyle, moderate effort42 min
- Biking12–14 mph, moderate effort31 min
- StairsStair climbing, moderate pace41 min
- Running5 mph (12 min/mile)30 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (120 g)
Carbohydrates
- Carbohydrates36 / 313 g(12%)
- Dietary Fiber4.7 / 38 g(12%)
- Soluble Fiber1.5 g
- Insoluble Fiber3.2 g
- Total Sugars3 g
- Added Sugars1 / 63 g(2%)
Fats
- Total Fat16 / 83 g(19%)
- Saturated Fat3 / 25 g(12%)
- Monounsaturated Fat6 g
- Polyunsaturated Fat7 g
- Omega-30.6 g
- Omega-66.4 g
- Omega-96 g
- Oleic Acid5.5 g
- Erucic Acid0.2 g
- Lauric Acid0.1 g
- Stearic Acid0.9 g
- Linoleic Acid6 g
- Myristic Acid0.5 g
- Palmitic Acid1.5 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.6 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein10 / 56 g(18%)
Amino Acids
- Lysine0.75 g
- Serine0.44 g
- Valine0.53 g
- Alanine0.44 g
- Cystine0.09 g
- Cysteine0.13 g
- Proline0.71 g
- Arginine0.84 g
- Histidine0.18 g
- Threonine0.35 g
- Isoleucine0.35 g
- Methionine0.13 g
- Tryptophan0.09 g
- Glutamic Acid1.8 g
- Aspartic Acid1.1 g
- Phenylalanine0.53 g
- Glycine0.35 g
- Leucine0.8 g
- Tyrosine0.44 g
Vitamins
- Vitamin A20 / 900 ug(2%)
- Vitamin C14.7 / 90 mg(16%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K10 / 120 ug(8%)
- Vitamin B60.1 / 1.3 mg(8%)
- Thiamin (B1)0.12 / 1.2 mg(10%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)1 / 16 mg(6%)
- Folate60 / 400 ug(15%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin2 / 30 ug(7%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron2.3 / 8 mg(29%)
- Magnesium30 / 420 mg(7%)
- Phosphorus120 / 700 mg(17%)
- Potassium300 / 3,400 mg(9%)
- Sodium500 / 2,300 mg(22%)
- Zinc1 / 11 mg(9%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium5 / 55 ug(9%)
- Iodine1 / 150 ug(1%)
- Chromium2 / 35 ug(6%)
- Molybdenum5 / 45 ug(11%)
- Chloride55 / 2,300 mg(2%)
Other
- Water45 / 3,700 g(1%)
Sources
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