Spinach cheese empanada
Medium GI
GL 15 per 100 g
- Contains spinach (source of vitamins and fiber)
- Moderate glycemic load
Spinach cheese empanada has a glycemic index of 55 (Moderate).
Updated Aug 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- Almond flour and egg quicheGL 1 per 100 g This provides a similar savory, crust-based experience but with a significantly lower GL (1 vs 15) to prevent blood sugar spikes.
- Egg bites with spinach and fetaGL 0.4 per 100 g These offer the same flavor profile as the empanada but replace the high-glycemic grain crust with protein-rich eggs, drastically reducing the GL from 15 to 0.4.
- GL 1 per 100 g This is a great low-glycemic alternative that maintains the convenience of a handheld meal while replacing the grain-based dough with fiber-rich greens.
Large leafy greens (romaine or collard greens)
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Spinach cheese empanada is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 240 kcal |
| Carbohydrates | 27 g |
| Sugars (Total) | 2.5 g |
| Natural | 2 g |
| Added | 0.5 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.7 g |
| Protein | 8 g |
| Fat | 11 g |
| Saturated | 5 g |
| Unsaturated | 6 g |
| Sodium | 480 mg |
Processing Level
Why this score?
- Contains spinach (source of vitamins and fiber)
- Provides protein from cheese
- Moderate glycemic load
- High sodium content
- Contains saturated fat from cheese and pastry
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Spinach cheese empanada?
Spinach cheese empanada has a glycemic index of 55 (Moderate) and a glycemic load of 15 per 100 g.
Is Spinach cheese empanada good for people with insulin resistance?
Spinach cheese empanada has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Almond flour and egg quiche.
How does Spinach cheese empanada affect blood sugar?
Spinach cheese empanada has a glycemic load of 15 per 100g, which indicates a moderate impact on blood sugar levels.
Check Spinach cheese empanada in the Logi app, with your portion.
