Sopes

Appetizer

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 7.0 grams of protein, 10.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		15.8 mg	5%
Sodium		630.9 mg	27%
Total Carbohydrates		55.2 g	20%
	Dietary Fiber	6.3 g	22%
	Sugars	3.2 g
protein		11.0 g	22%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
Potassium		315.5 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: 142 cal (34.9%)

Protein: 44 cal (10.8%)

Carbs: 220 cal (54.3%)

About Sopes

Sopes are a traditional Mexican dish made from masa (corn dough) shaped into thick, round bases with edges to hold fillings. They are often topped with ingredients like beans, meats, lettuce, cheese, and salsa, making them a versatile and widely loved staple of Mexican cuisine. Nutritionally, sopes provide a moderate calorie content, containing approximately 167 calories per serving. They are a good source of carbohydrates (23g), offer some protein (4.7g), and contain dietary fiber (2.7g). Sopes also deliver small amounts of calcium, iron, and vitamin C, varying based on toppings and preparation methods. Gluten-free and rich in whole-grain corn from the masa harina, sopes fit well into many nutritional needs when thoughtfully prepared.

Health Benefits

• Rich in dietary fiber (2.7g), supporting digestive health and maintaining regularity.
• Contains calcium (66.7mg), which is important for bone strength and nerve function.
• Offers iron (1.3mg), essential for oxygen transportation in the blood.
• Provides a moderate amount of carbohydrates (23.3g), serving as a quick energy source.
• Low in saturated fat (approx. 1g), making it suitable for heart-conscious diets when prepared with healthy toppings.

Dietary Considerations

Allergens: Contains corn, dairy (if cheese/sour cream toppings are used), potential allergens from meat toppings like soy in marinades or cross-contamination

Suitable for: Gluten-free diets, vegetarian (with plant-based toppings), lactose-free (if dairy-free toppings are used)

Not suitable for: Low-carb diets, vegan diets (if topped with animal products), corn-allergy diets

Selection and Storage

Prepare sopes fresh for optimal texture but store uncooked masa dough in the refrigerator for up to 3 days in an airtight container. Cooked sope bases can be refrigerated for up to 2 days and reheated in a skillet or oven to restore crispness.

Common Questions About Sopes Nutrition

Are sopes high in protein?

Sopes contain a moderate amount of protein, about 4.7 grams per serving (approximately 100 grams). While they are not a high-protein food, you can significantly boost protein content by adding toppings like beans, shredded chicken, or cheese.

Can I eat sopes on a keto diet?

Sopes are not ideal for a keto diet as they contain 23.3 grams of carbohydrates per serving. This makes them unsuitable for maintaining the very low carb intake required for ketosis. Consider using alternative low-carb bases, such as almond flour or cauliflower-based dough.

Are there any health benefits or concerns with eating sopes?

Sopes can provide some nutrients like fiber (2.7 grams) and a moderate amount of calories (166 per serving), making them a relatively balanced option when topped with nutrient-dense ingredients. However, they are relatively high in sodium (267 milligrams), so individuals watching their salt intake should consume them in moderation.

What is the recommended serving size for sopes?

A typical serving size for sopes is one piece, which contains about 166 calories. Depending on your dietary needs, 2-3 sopes could make up a complete meal when paired with protein-rich and vegetable-based toppings.

How do sopes compare to tortillas nutritionally?

Sopes are thicker and generally more calorie-dense than flat tortillas. For example, a typical tortilla has around 100 calories and 15 grams of carbs, while a sope contains 166 calories and 23.3 grams of carbs. Sopes also have a firmer texture better suited for heavier toppings.

Data Sources & Scientific References