Kamil Perry
Pupusas are a Latin American dish, most iconic in Honduras and El Salvador, made from masa (corn dough) and filled with ingredients like cheese, beans, pork, or vegetables. They are cooked on a griddle and served with curtido, a type of slaw. The nutritional value of pupusas depends on their filling and preparation method. For example, a bean pupusa has less saturated fat than a cheese pupusa. A cheese pupusa from La Fe contains 245 calories, while a bean and cheese-filled pupusa of approximately 5 diameter contains 211 calories.
| Characteristics | Values |
|---|---|
| Calories | 245 |
| Carbohydrates | 37.8g total carbs, 32.5g net carbs |
| Fat | 3.8g |
| Protein | 7.7g |
| Saturated Fat | 8g |
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What You'll Learn
Calories depend on pupusa size
The number of calories in a cheese pupusa depends on its size, the ingredients used, and the method of preparation. Pupusas are a well-known cultural food from Honduras and El Salvador, usually made from corn masa and filled with ingredients like cheese, beans, pork, or vegetables. They are cooked on a griddle and often served with curtido, a fermented cabbage slaw.
A cheese pupusa from La Fe, for example, contains 245 calories, with a macronutrient breakdown of 32% carbs, 48% fat, and 20% protein. On the other hand, a bean and cheese-filled pupusa with a diameter of approximately 5 inches contains 211 calories, 37.8g total carbs, 32.5g net carbs, 3.8g fat, and 7.7g protein.
The nutritional value of pupusas depends on their filling. While they are all rich in carbohydrates due to their main ingredient, corn masa, the protein, fat, vitamin, and mineral content can vary depending on the additional ingredients. For instance, a cheese pupusa will have a higher amount of saturated fat, around 8 grams, compared to a bean pupusa, which contains 2.8 grams.
It is important to note that the recommended daily calorie intake is typically around 2,000 calories, and the amount of saturated fat in a diet should not exceed 10% of total calories. Therefore, when consuming pupusas, it is essential to be mindful of the other sources of saturated fat and sodium in your diet, especially if you have high cholesterol.
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Nutritional value varies by filling
The nutritional value of pupusas varies depending on their filling. Pupusas are a cultural food from Honduras and El Salvador, made with corn masa and filled with ingredients like cheese, beans, pork, or vegetables. They are typically cooked on a griddle and served with curtido, a fermented cabbage slaw that adds extra nutrition and a refreshing flavour to the dish.
Cheese pupusas, for example, have a higher saturated fat content than bean pupusas, with 8 grams of saturated fat compared to 2.8 grams in bean pupusas. They also contribute sodium to the dish, which can be a concern for those watching their blood pressure. However, freshly made pupusas tend to be lower in sodium than pre-made ones, as they don't require added sodium for preservation.
Bean and cheese pupusas, on the other hand, offer a combination of carbohydrates, fat, and protein. A single bean and cheese pupusa, approximately 5 inches in diameter, contains 37.8 grams of total carbohydrates, 32.5 grams of net carbs, 3.8 grams of fat, 7.7 grams of protein, and 211 calories.
The macronutrient breakdown of a cheese pupusa is approximately 32% carbs, 48% fat, and 20% protein. For example, La Fe cheese pupusas contain 245 calories per pupusa, with a similar macronutrient composition.
In addition to the filling, the preparation method can also affect the nutritional value of pupusas. Restaurant-prepared pupusas, for instance, may be higher in saturated fat and sodium than homemade versions due to the cooking techniques and ingredients used.
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Cheese pupusas are high in sodium
Pupusas are a traditional Latin American dish, commonly associated with Honduras and El Salvador. They are made with corn masa, filled with ingredients like cheese, beans, pork, or vegetables, and cooked on a griddle. While pupusas can be a good source of nutrition, providing carbs, protein, fat, fiber, and vitamins and minerals, they can also be high in sodium.
Cheese pupusas, in particular, tend to have a higher sodium content due to the cheese and the addition of salt during preparation. The dough is often salted for flavor, and ingredients like cheese also contribute to the overall sodium level of the dish. While sodium is a necessary mineral for the body, helping to regulate fluid balance and nerve function, excessive sodium intake can have negative health effects.
According to the CDC, consuming too much sodium can lead to increased blood pressure, which is a risk factor for heart disease and stroke. Therefore, it is important to be mindful of the sodium content in cheese pupusas, especially if you have high blood pressure or are at risk for heart-related health issues. The sodium content can vary depending on whether the pupusas are homemade or restaurant-prepared, with restaurant-prepared pupusas potentially containing higher levels of sodium.
To reduce sodium intake when enjoying cheese pupusas, consider opting for freshly made ones or preparing them at home, as these tend to have lower sodium levels compared to pre-made or packaged options. Additionally, be mindful of other sources of sodium in your diet and try to maintain a balanced and varied diet overall. While cheese pupusas can be a delicious treat, enjoying them in moderation and balancing them with other nutritious foods can help ensure you maintain a healthy sodium intake.
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Calories from carbs, protein, fat
The number of calories in a cheese pupusa depends on its size and ingredients. Pupusas are a cultural food from Honduras and El Salvador, made with corn masa and filled with ingredients like cheese, beans, pork, or vegetables. They are cooked on a griddle and often served with curtido, a fermented cabbage slaw.
A La Fe cheese pupusa contains 245 calories, with a macronutrient breakdown of 32% carbs, 48% fat, and 20% protein. This equates to around 79 calories from carbohydrates, 118 calories from fat, and 49 calories from protein.
A bean and cheese-filled pupusa with a diameter of approximately 5 inches contains 211 calories, with 37.8g of total carbs, 32.5g of net carbs, 3.8g of fat, and 7.7g of protein. This would give us approximately 133 calories from carbohydrates, 36 calories from fat, and 31 calories from protein.
The number of calories from fat, in particular, can vary depending on the type of cheese used and the preparation method. For example, a restaurant-prepared cheese pupusa may have a higher saturated fat content than a homemade version. According to one source, a cheese pupusa has 8 grams of saturated fat, while a bean pupusa has only 2.8 grams. Therefore, when calculating the calories from fat in a cheese pupusa, it is important to consider the specific ingredients and preparation methods used.
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Pupusas are a Latin American dish
Pupusas are typically made by first preparing the dough, which consists of masa harina and water. This dough is then stuffed with various ingredients and folded over to create a half-moon shape. They are traditionally cooked on a griddle and served with curtido, a vinegary cabbage, carrot, and onion salad, and tomato sauce. Pupusas are usually eaten by hand and can be served as street food or in restaurants called pupuserías.
The calorie content of a cheese pupusa can vary depending on the ingredients and preparation methods, but a single pupusa typically contains around 245 calories. The macronutrient breakdown is approximately 32% carbs, 48% fat, and 20% protein.
Pupusas have become increasingly popular outside of Latin America, particularly in the United States, due to immigration and the spread of Salvadoran culture. They are now enjoyed worldwide as a delicious and versatile dish, with various fillings and serving options available.
Pupusas are a delicious and traditional Latin American dish that has gained popularity worldwide. They are a great example of how a simple combination of ingredients can create a tasty and satisfying meal, showcasing the creativity and richness of Latin American cuisine.
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Frequently asked questions
A cheese pupusa contains around 211-245 calories.
Pupusas are made from corn masa, a type of corn dough. They are filled with ingredients such as cheese, beans, pork, or vegetables and cooked on a griddle.
Pupusas can be a good source of nutrition as they contain carbs, protein, fat, fiber, and vitamins and minerals. However, they can be high in sodium and saturated fat, especially if they are pre-made or from a restaurant.
