1 serving (150 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
555.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 39.7 mg | 13% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 63.5 g | 23% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 396.8 mg | 8% | |
* 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
Source of Calories
About Pupusa mixta
Pupusas Mixtas are traditional Salvadoran stuffed flatbreads, typically made with a thick masa dough filled with a combination of pork (chicharrón), beans, and cheese. Originating from El Salvador, they are a staple in Central American cuisine and often served with a tangy cabbage slaw, known as curtido. Pupusas are caloric and nutrient-dense, primarily offering carbohydrates from the corn masa, protein from the pork and beans, and fats from the cheese filling. While traditionally enjoyed in moderation due to their richness, they do provide essential nutrients such as calcium, iron, and B vitamins. Each serving delivers a balance of macros but can be higher in saturated fat depending on preparation methods.
Health Benefits
- Rich in protein from pork and beans, supporting muscle repair and growth.
- Provides calcium from cheese, vital for strong bones and teeth.
- Good source of iron, especially from pork, aiding in red blood cell production and oxygen transport.
Dietary Considerations
Selection and Storage
Store cooked pupusas in an airtight container in the refrigerator for up to 3 days. Reheat in a dry skillet for best texture and flavor retention.
Common Questions About Pupusa mixta Nutrition
What is the nutritional content of a pupusa mixta?
A typical pupusa mixta, which combines cheese, pork, and beans, contains around 300-400 calories, 12-15 grams of protein, and 15-20 grams of fat. It also provides small amounts of calcium, iron, and fiber, depending on the proportions of each filling. However, the sodium content can be high, averaging 500-700 mg per serving.
Can I eat pupusa mixta on a keto or low-carb diet?
Pupusa mixta is not keto-friendly as it is made with corn masa, which is high in carbohydrates. A single pupusa typically contains around 30-40 grams of carbs, making it unsuitable for a keto or strict low-carb diet. Alternatively, you could explore making a low-carb version using almond flour or coconut flour dough.
Are pupusas healthy or are there health concerns?
Pupusas can be part of a balanced diet when eaten in moderation. They offer a good source of protein and fiber from the filling but can be high in calories, fat, and sodium. Eating them frequently or in large portions could contribute to excessive calorie and salt intake, which may not be ideal for heart health.
How many pupusas mixta should I eat in one serving?
One to two pupusas mixta is typically a reasonable serving size for an average adult meal. This provides around 300-800 calories depending on size and fillings. Pairing them with curtido (fermented cabbage slaw) and a simple tomato salsa adds fiber and nutrients while keeping the meal balanced.
How does a pupusa mixta compare to other stuffed flatbreads like quesadillas?
A pupusa mixta uses a thicker corn masa dough and is griddled until crisp on the outside, while quesadillas typically use thinner wheat flour tortillas. Pupusas tend to be denser and contain more carbohydrates but are naturally gluten-free due to the corn masa. Both have similar calorie and fat content depending on fillings, but pupusas have the added flavor of masa harina.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
