Pupusa: Calories and Nutrition Analyse
How many calories in pupusa?

Nutrition Facts
PupusaServing size:
medium size pupusa (90 g) change
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Amount Per Serving:
100g of pupusa contain about 232 calories (kcal).
Calories per:
ounce
| one pupusa
In particular, a medium size pupusa (90 g) contain about 209 calories.
This is about 10% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 209 kcal actually is, keep in mind that the calorie content of pupusa is similar to that of, for example:
- 4 apples
- 2.5 glasses of Coca Cola (220 ml glass)
- 2 slices of cheese
- 1.5 slices of bread
- 1.5 glasses of milk
- 11 cubes of sugar
Take a quick look at the tables below for detailed information about pupusa nutrition.
100g of Pupusa
Nutrition
- Calories232
- Carbs Total23.02 g
- Dietary fiber2.6 g
- Fat10.43 g
- Protein11.51 g
- Water53.12 g
Vitamins
- Vit B1 (Thiamine)0.083 mg
- Vit B2 (riboflavin)0.087 mg
- Vit B3 (Niacin)2.373 mg
- Vit B60.23 mg
- Vit B9 (Folic acid)0.004 mcg
- Vit C0.1 mg
- Vit E0.35 mg
- Vit K0.001 mg
Minerals
- Potassium255 mg
- Magnessium38 mg
- Calcium49 mg
- Sodium426 mg
- Iron1.01 mg
Discover the Nutritional Value of Pupusas: A Guide to Their Calories, Protein, Fat, and Carbs
Originating from El Salvador, pupusas are a beloved traditional dish that has won the hearts of many around the globe. These delicious, stuffed corn tortillas can be filled with a variety of ingredients, including cheese, beans, pork, or a combination known as "revuelta." Beyond their mouthwatering taste, pupusas offer an interesting nutritional profile that can fit into a balanced diet. Let's dive into the calories, protein, fat, and carbs in pupusas, and explore how they can be a part of your healthy eating plan.
Caloric Content of Pupusas
On average, a single pupusa contains approximately 232 calories. This makes it a moderate-calorie option that can easily fit into your daily caloric intake, especially if you're mindful of portion sizes and the fillings you choose.
Protein in Pupusas
Protein is crucial for muscle repair, immune function, and overall health. Pupusas offer a decent amount of protein, with about 11.51 grams per serving. This makes them a good option for those looking to maintain or increase their protein intake.
Fat Content
With 10.43 grams of fat per pupusa, this dish provides a moderate amount of fat, which is essential for nutrient absorption and hormone production. However, it's important to consider the type of fillings used, as they can significantly affect the total fat content.
Carbohydrates and Fiber
Carbohydrates are the body's primary energy source, and pupusas contain about 23.02 grams of carbs. They also provide a good source of dietary fiber (2.6 grams), which is beneficial for digestive health and can help you feel full longer.
Nutritional Benefits and Considerations
Pupusas are not only tasty but also offer various nutritional benefits. They are a good source of calcium (49 mg), iron (1.01 mg), and magnesium (38 mg), which are important for bone health, oxygen transport, and enzyme function, respectively. Additionally, with 255 mg of potassium, pupusas can help counterbalance sodium intake, potentially aiding in blood pressure control.
However, it's worth noting that pupusas also contain 426 mg of sodium per serving, which is something to be mindful of, especially for those watching their salt intake. Moreover, the cholesterol content (29 mg) and specific vitamins like vitamin B3 (2.373 mg) and vitamin B6 (0.23 mg) contribute to their overall nutritional profile, supporting various bodily functions such as energy production and red blood cell formation.
Incorporating Pupusas into a Healthy Diet
While pupusas can be a nutritious addition to your diet, moderation is key. Opting for fillings that are high in vegetables and lean proteins can make them a healthier choice. Pairing pupusas with a side of salad or steamed vegetables can also help create a more balanced meal. Remember, the key to a healthy diet is variety, so enjoy pupusas as part of a diet that includes a wide range of foods.
In conclusion, pupusas offer a delightful taste experience along with a variety of nutritional benefits. By being mindful of the fillings and how they fit into your overall dietary needs, you can enjoy pupusas without compromising your health goals. So next time you're enjoying this Salvadoran delicacy, you'll know exactly what nutritional values it brings to your plate.
How many calories are there in 1, 2, 3, or 5 servings of pupusa?
- Medium size pupusa (90 g)209 kcal
- Ounce (oz) of pupusa66 kcal
- Half of medium size servings of pupusa104.5 kcal
- Small size serving of pupusa (72g)167.2 kcal
- Big size pupusa (117g)271.7 kcal
- Two medium size servings of pupusa418 kcal
- Three medium size servings of pupusa627 kcal
- Four medium size servings of pupusa836 kcal
- Five medium size servings of pupusa1045 kcal

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