Patrick Oconnell
Cheese and onion pasties are a delicious treat, but how many calories do they contain? The answer depends on the ingredients used and the size of the pasty. For example, a cheese and onion pasty from Safeway contains 482 calories, while a Wetherspoon's version has 1380 calories. If you're watching your weight, you might want to try a low-calorie version made with tortilla wraps, which are a slimming-friendly option.
| Characteristics | Values |
|---|---|
| Calories | 482 (Safeway) or 1380 (Wetherspoon) per pasty |
| Macronutrient breakdown | 34% carbs, 57% fat, and 9% protein (Safeway) |
| Macronutrient breakdown | 49% carbs, 42% fat, and 9% protein (Wetherspoon) |
| Diet suitability | Slimming-friendly, Weight Watchers-friendly, suitable for calorie-controlled diets |
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What You'll Learn
Calorie count in a cheese and onion pasty
The calorie count in a cheese and onion pasty varies depending on the ingredients used and the method of preparation. For instance, a Greggs cheese and onion pasty contains 432 calories per serving. However, there are recipes for cheese and onion pasties that are designed to be lower in calories. These recipes typically use low-calorie tortilla wraps instead of puff pastry to reduce the overall calorie count of the dish.
Pinch of Nom, for example, offers a recipe for cheese and onion pasties that are suitable for those following a calorie-controlled diet. Their recipe uses low-calorie tortilla wraps and a handful of other ingredients to create a "slimming" version of the traditional pastry. The result is a pasty with 330 calories per portion, which they classify as an "Everyday Light" option.
The use of low-calorie tortilla wraps is a key component in reducing the calorie count of cheese and onion pasties. Weight Watchers white wraps, in particular, have been recommended for their ability to crimp well, stay intact, and produce a desirable texture. This alternative to puff pastry can significantly reduce the overall calorie intake without compromising on taste.
Additionally, some recipes suggest using a baking tray sprayed with low-calorie cooking spray during the preparation process. This further reduces the calorie count of the final product. By being mindful of the ingredients and cooking methods, it is possible to create a cheese and onion pasty that aligns with dietary preferences and calorie intake goals.
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Macronutrient breakdown
The macronutrient composition of a cheese and onion pasty varies depending on the brand and the ingredients used. For example, a Wetherspoon cheese and onion pasty contains 1380 calories per serving, with a macronutrient breakdown of 49% carbohydrates, 42% fats, and 9% protein. On the other hand, a Safeway cheese and onion pasty contains 482 calories, with a macronutrient composition of 34% carbohydrates, 57% fats, and 9% protein.
Carbohydrates are an essential source of energy for the body, especially for active individuals or those engaging in physical activities. They provide a quick source of fuel for the body and brain, aiding in physical performance and cognitive function.
Fats, despite often being vilified, are also an important part of a balanced diet. They provide a concentrated source of energy, with each gram of fat yielding 9 calories, compared to the 4 calories provided by carbohydrates and proteins. Fats also contribute to satiety, making us feel fuller for longer, and they play a crucial role in the absorption of certain vitamins, like vitamins A, D, E, and K, which are fat-soluble.
Protein, constituting the remaining 9% of the macronutrient composition, is essential for the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of fluid balance, among other functions. Ensuring adequate protein intake is particularly important for individuals engaging in regular intense physical activities or strength training, as it supports muscle recovery and growth.
It is worth noting that the recommended daily intake of calories varies based on factors such as age, gender, and activity level. Generally, the recommended daily calorie intake for an average adult woman is around 2000 calories, while for an average adult man, it is approximately 2500 calories.
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Calorie-controlled diets
There are several calorie-controlled diet plans available, such as the 1,200-calorie meal plan for women provided by Diabetes UK, which is nutritionally balanced and includes at least five portions of fruit and vegetables, as well as being carb-counted. This plan includes meals such as cauliflower and leek soup, chilli con carne, and low-fat Greek yogurt. Another option is the 1,500-calorie diet, which can be a good guideline for many people, but individual calorie needs may vary. To calculate your specific needs, you can estimate your total daily energy expenditure (TDEE) and then create a calorie deficit by subtracting 500 calories from your TDEE.
When following a calorie-controlled diet, it is important to focus on consuming whole, minimally processed foods. While treats are allowed occasionally, the majority of your diet should consist of non-starchy and starchy vegetables, fruits, fish and shellfish, eggs, poultry, and meat. Additionally, combining a healthy diet with physical activity can increase the number of calories burned each day and provide other physical and mental health benefits.
Cheese pasties can be a part of a calorie-controlled diet, especially when made with low-calorie tortilla wraps or other substitutes for traditional pastry. For example, a cheese and onion pasty from Safeway contains 482 calories, while a recipe for a slimming-friendly cheese and onion pasty uses Weight Watchers wraps and is suitable for those following a calorie-controlled diet.
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Low-calorie wraps
A cheese and onion pasty from Rowe's has 482 calories, while one from Safeway has 428 calories. These calorie counts are quite high, so if you're looking for a low-calorie option, you might want to opt for a wrap instead.
- Joseph's
- Sol de Oro Low Carb High Fiber Tortillas
- Mr Tortilla
- Salsa Texan
- Ole Xtreme Wellness
- La Tortilla Factory Low Carb Tortillas
- Aldi Egg White Wraps
These wraps are versatile and can be used for a variety of dishes, such as burritos, crunchwraps, and tortilla pizzas. Toasting the wraps can also improve their texture and make them more enjoyable to eat.
If you're looking for a low-calorie meal option, you can use these wraps to make cheese and onion pasties. Pinch of Nom has a recipe that uses Weight Watchers white wraps, which are suitable for those on a calorie-controlled diet.
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Calorie count in popular bakery cheese pasties
Cheese and onion pasties are a popular snack, but the calorie count can vary depending on the brand and ingredients used. Here is a breakdown of the calorie content in some popular cheese pasties:
Rowe's Cheese and Onion Pasty
Rowe's Cheese and Onion Pasty weighs 285g and is a good option for those looking for a more filling snack without breaking the calorie bank. While the exact calorie count is not available, the company provides a helpful explanation of energy density. Energy density is calculated by dividing the number of calories in food by its weight in grams. This means that a lower energy density allows you to eat more food for fewer calories.
Pinch of Nom's Cheese and Onion Pasties
Pinch of Nom offers a "slimming-friendly" version of the traditional cheese and onion pasty. While the exact calorie count is not provided, they emphasize using low-calorie tortilla wraps to create a healthier alternative to the typically high-calorie bakery or frozen pasties.
Safeway's Cheese and Onion Pasty
The Safeway cheese and onion pasty contains 482 calories per pasty. With a macronutrient breakdown of 34% carbs, 57% fat, and 9% protein, it also offers a good source of protein, providing 18% of your daily value.
Wetherspoon's Cheese and Onion Pasty
Wetherspoon's cheese and onion pasty contains 1380 calories per serving. With a macronutrient breakdown of 49% carbs, 42% fat, and 9% protein, it is a more calorie-dense option compared to the Safeway pasty.
It's important to remember that the recommended daily calorie intake for an average woman is around 2,000 calories, while an average man requires around 2,500 calories to maintain a healthy body weight. These cheese pasties can be enjoyed as part of a balanced diet, but it's always good to be mindful of portion sizes and the overall calorie intake for the day.
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Frequently asked questions
The number of calories in a cheese and onion pasty varies depending on the brand and the size of the pasty. For example, a Wetherspoon cheese and onion pasty contains 1380 calories, whereas a Safeway cheese and onion pasty contains 482 calories.
Yes, there are some low-calorie cheese and onion pasty options available. For example, the Pinch of Nom recipe uses low-calorie tortilla wraps and suggests using Weight Watchers white wraps, which are only 50 calories each.
The recommended daily calorie intake varies depending on factors such as age, gender, and activity level. On average, a man needs around 2,500 calories per day to maintain a healthy body weight, while a woman needs around 2,000 calories.
