Pupusas

Appetizer

Item Rating: 66/100

1 serving (150 grams) contains 350 calories, 10.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		555.6
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		31.7 mg	10%
Sodium		793.7 mg	34%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		15.9 g	31%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
Potassium		317.5 mg	6%

* 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: 214 cal (40.3%)

Protein: 63 cal (12.0%)

Carbs: 254 cal (47.8%)

About Pupusas

Pupusas are a traditional dish from El Salvador made from masa harina (corn flour dough) filled with various ingredients such as cheese, beans, pork (chicharrón), or a combination of these. They are typically served with curtido (a tangy cabbage slaw) and salsa roja. Nutritionally, pupusas are a balanced food offering approximately 233 calories, 6.7 grams of protein, 26.7 grams of carbohydrates, and 10 grams of fat per serving. They provide moderate amounts of fiber, calcium, and iron, making them a hearty and nutrient-dense choice. Pupusas are a beloved staple in Central American cuisine and are enjoyed globally for their simplicity and flavor variety.

Health Benefits

• Rich in dietary calcium (66.7 mg), which supports bone health and aids in muscle function.
• Provides 6.7 g of protein per serving, contributing to muscle repair and growth.
• Contains 2 g of dietary fiber, which promotes digestive health and helps regulate blood sugar levels.

Dietary Considerations

Allergens: Contains dairy (if filled with cheese), gluten (if made with wheat flour instead of corn)

Suitable for: Vegetarian (if filled with beans or cheese), gluten-free (if made with masa harina)

Not suitable for: Vegan (if cheese or animal-based fillings are used), lactose-intolerant (if cheese is used)

Selection and Storage

Store cooked pupusas in an airtight container in the refrigerator for up to 3 days. Reheat on a skillet or in the oven to maintain their crispy exterior.

Common Questions About Pupusas Nutrition

Are pupusas high in protein?

Pupusas contain a moderate amount of protein, with around 6.7 grams per serving (about 1 pupusa). This makes them a decent option for adding some protein to your meal, but they may not be sufficient as a primary protein source.

Can I eat pupusas on a keto diet?

Pupusas are not suitable for a keto diet as they are relatively high in carbohydrates, containing approximately 26.7 grams of carbs per serving. This carbohydrate level can quickly exceed daily keto limits, which are generally under 50 grams of net carbs per day.

What are the health benefits and concerns of eating pupusas?

Pupusas provide a balance of macronutrients, offering carbohydrates, protein, and fat, along with 2 grams of fiber and small amounts of vitamins and minerals depending on the fillings. However, they are relatively high in sodium (333 mg per pupusa), which could be a concern for individuals managing hypertension or sodium intake.

How many pupusas should I eat in a single serving?

For an average meal, 1 to 2 pupusas can be a reasonable portion depending on your calorie and nutrient needs. Each pupusa contains approximately 233 calories, so consuming more than 2 could quickly raise your caloric intake, especially when paired with toppings like curtido or sauces.

Are pupusas healthier than tortillas or quesadillas?

Pupusas are more calorie-dense than plain tortillas due to their fillings, which can include cheese, beans, or meats. Compared to quesadillas, pupusas are similar in calories and nutrients but might have less fat depending on the preparation. Ultimately, the healthiness depends on the type and amount of filling.

Data Sources & Scientific References