Chalupa

Fast Food

Item Rating: 70/100

1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		941.2 mg	40%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	5.9 g	21%
	Sugars	3.5 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 158 cal (39.3%)

Protein: 56 cal (14.0%)

Carbs: 188 cal (46.7%)

About Chalupa

A chalupa is a traditional Mexican dish made from a fried or baked masa shell filled with savory ingredients like seasoned meats, beans, cheese, lettuce, and salsa. Its name derives from the Spanish word for a small boat, due to its characteristic shape. The dish is customizable, and its nutritional profile can vary depending on the fillings. On average, a chalupa contains 175 calories, 6g of protein, 20g of carbohydrates, 7.5g of fat, and 2.5g of dietary fiber, along with small amounts of calcium (75mg), iron (1mg), vitamin C (2.5mg), and no vitamin D. Chalupas are a flavorful and versatile way to enjoy staples of Mexican cuisine.

Health Benefits

• High in protein (6g), which aids in muscle repair and growth.
• Contains dietary fiber (2.5g) to support healthy digestion and reduce cholesterol levels.
• Provides calcium (75mg) important for bone health and nerve function.

Dietary Considerations

Allergens: Contains gluten (if wheat-based flour is used), dairy (from cheese or sour cream), soy (if soybean oil is used)

Suitable for: Vegetarian (if made without meat), nut-free diets (if no nuts are used)

Not suitable for: Vegan (unless all animal products are replaced), gluten-free diets (unless made with gluten-free masa or flour)

Selection and Storage

Store cooked chalupas in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or skillet to restore crispiness to the shell.

Common Questions About Chalupa Nutrition

Is a chalupa high in protein?

A chalupa contains 6 grams of protein per serving, which is a moderate amount. While it can contribute to your daily protein intake, you may need to pair it with other higher-protein foods if you're aiming for a protein-rich diet.

Can I eat a chalupa on a keto diet?

A traditional chalupa is not suitable for a keto diet because it contains 20 grams of carbohydrates, which can exceed the daily carb limit for ketogenic eating. However, you could try a low-carb alternative by using a keto-friendly shell.

Are there health concerns with eating chalupas?

Chalupas are relatively high in sodium, with 400 mg per serving, which can contribute to excessive sodium intake if eaten frequently. Additionally, the fat content (7.5 grams per serving) may be a concern for individuals limiting their fat consumption. Moderation is key for a balanced diet.

What is the recommended portion size for a chalupa?

One chalupa, which contains approximately 175 calories, is typically considered one serving. Pairing it with a side of vegetables or a light salad can help create a more balanced meal.

How does a chalupa compare to a taco in terms of nutrition?

A chalupa tends to have more calories and fat compared to a standard taco due to its fried shell, which adds extra fat. For example, a traditional taco with a soft shell might have around 150 calories and less fat. Opting for a non-fried alternative can make it a lighter choice.

Data Sources & Scientific References