Argentine Baked Beef & Olive Empanadas
Quick answer
A medium portion of Argentine Baked Beef & Olive Empanadas (100 g) contains 260 kcal, with 23.2 g of net carbohydrates and 11 g of protein. Its glycemic index is 54 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 12.5 (Medium) for its actual effect.
- Carbs25 g38.3%
- Protein11 g16.9%
- Fat13 g44.8%
- Fibre1.8 g
Percentages of total energy (calories)
Popular Argentine pastries baked in the oven, filled with minced beef seasoned with cumin and paprika, olives and boiled egg; they provide excellent protein with a low glycemic index (54).
💡 Smart Nutritional Guidance
Consumption advice
Baking empanadas instead of frying them saves roughly a third of the extra fat and calories.
Best preparation methods
One empanada with a tomato and lettuce salad makes a complete, filling Latin American lunch.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 260 kcal | 260 kcal |
| Protein | 11 g | 11 g |
| Carbohydrate | 25 g | 25 g |
| Available carbohydrate | 23.2 g | 23.2 g |
| Fat | 13 g | 13 g |
| Dietary fibre | 1.8 g | 1.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Latin American dishes with a glycemic index (9), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Argentine Baked Beef & Olive Empanadas good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 260 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Argentine Baked Beef & Olive Empanadas affect blood sugar?
Its glycemic index is 54 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 12.5 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Argentine Baked Beef & Olive Empanadas?
A typical 100 g portion of Argentine Baked Beef & Olive Empanadas provides about 260 kcal, 11 g protein, 25 g carbohydrate, 13 g fat and 1.8 g fibre.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.