Pupusa

Appetizer

Item Rating: 73/100

1 serving (170 grams) contains 389 calories, 9.5 grams of protein, 15.3 grams of fat, and 53.5 grams of carbohydrates.

Nutrition Information

1 cup (170g)

Calories		389.3
% Daily Value*
Total Fat		15.3 g	19%
	Saturated Fat	3.7 g	18%
	Polyunsaturated Fat	4.9 g
Cholesterol		49.3 mg	16%
Sodium		518.5 mg	22%
Total Carbohydrates		53.5 g	19%
	Dietary Fiber	9.9 g	35%
	Sugars	2.2 g
protein		9.5 g	19%
Vitamin D		47.6 mcg	238%
Calcium		86.7 mg	6%
Iron		2.5 mg	13%
Potassium		518.5 mg	11%

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

USDA FoodData - Pupusa Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 137 cal (35.3%)

Protein: 38 cal (9.8%)

Carbs: 214 cal (54.9%)

About Pupusa

Pupusa is a traditional El Salvadoran dish made of a thick maize tortilla stuffed with various fillings such as beans, cheese, or pork. Originating in Mesoamerica, it has become a staple of Salvadoran cuisine and is increasingly popular worldwide. Pupusas are typically paired with curtido, a lightly fermented cabbage slaw, and tomato salsa. Nutritionally, a single pupusa provides about 229 calories, 5.59 grams of protein, 31.5 grams of carbohydrates, and 9.01 grams of fat, along with valuable nutrients like fiber (5.8 grams), calcium (51 mg), and iron (1.46 mg). Despite its compact size, it is an excellent source of energy and essential micronutrients, depending on the filling used. Variations can cater to different dietary goals, from protein-focused to vegetarian preferences.

Health Benefits

• High fiber content (5.8 grams) supports digestive health and promotes satiety.
• Contains calcium (51 mg), which is essential for bone health and maintaining strong teeth.
• Provides iron (1.46 mg), crucial for oxygen transport in the blood and preventing iron-deficiency anemia.

Dietary Considerations

Allergens: Contains gluten (if made with wheat flour instead of traditional maize), dairy (if containing cheese), pork (if filled with meat)

Suitable for: Vegetarian (if made with beans and cheese), gluten-free (if made with traditional corn masa)

Not suitable for: Vegan (unless made without cheese or animal-derived fillings), dairy-free (if containing cheese)

Selection and Storage

Store cooked pupusas in an airtight container in the refrigerator for up to 3 days. Reheat on a skillet or griddle to maintain texture and flavor.

Common Questions About Pupusa Nutrition

How many calories and nutrients are in a pupusa?

A single pupusa contains approximately 229 calories, 5.59 grams of protein, 31.5 grams of carbohydrates, 9.01 grams of fat, and 5.8 grams of fiber. It also provides 305 mg of sodium and 1.3 grams of sugar. These values may vary depending on fillings such as cheese, beans, or pork.

Can I eat pupusas on a keto or low-carb diet?

Pupusas are not suitable for a strict keto or low-carb diet due to their high carbohydrate content of 31.5 grams per serving. They are primarily made from masa harina, which is a corn flour and is not low in carbs.

Are pupusas healthy, and what are the concerns?

Pupusas can be a part of a balanced diet, offering dietary fiber (5.8 grams) and some protein (5.59 grams). However, they can be high in sodium (305 mg) and carbohydrates, so portion control is important, especially for those monitoring their sodium or carb intake.

What is the recommended serving size for pupusas?

For most people, one to two pupusas can be considered a reasonable serving, as a single pupusa provides 229 calories. Pairing them with a side of curtido (pickled cabbage slaw) can add nutrients and fiber without significantly increasing calories.

How do pupusas compare to other similar dishes like arepas or tortillas?

Unlike tortillas, which are thinner and often used as a wrap, pupusas are thicker and stuffed with fillings like cheese, beans, or pork. Compared to arepas, pupusas are made from masa harina instead of precooked cornmeal and are typically higher in carbohydrates. Pupusas are also more calorie-dense due to their fillings.

Data Sources & Scientific References

1. USDA FoodData - Pupusa Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Provides guidance on incorporating traditional foods, such as pupusas, into a healthy eating pattern.

   View source →