Pupusa: calories, recipe and nutrition facts
One serving of pupusa (1 pupusa, 117 g) has 300 kcal. Per 100 g: 256 kcal.
Pupusa is in the family World dishes. Per 100 g it provides 11.7 g protein, 22.4 g carbohydrates (2.9 g fiber) and 13.2 g fat: about 47% of its calories come from fat.
What pupusa provides most
- High in selenium: 15 µg per 100 g, 27 % of the Daily Value.
- High in calcium: 325 mg per 100 g, 25 % of the Daily Value.
- High in protein: 11.7 g per 100 g, 23 % of the Daily Value.
- High in phosphorus: 271 mg per 100 g, 22 % of the Daily Value.
- Source of vitamin B12: 0.45 µg per 100 g, 19 % of the Daily Value.
- Source of zinc: 1.9 mg per 100 g, 17 % of the Daily Value.
Worth knowing, per 100 g: sodium: 400 mg · saturated fat: 6.5 g.
Pupusa per serving
The serving is 1 pupusa, 117 g (the reference recipe below).
| Nutrient | 100 g | 1 pupusa |
|---|---|---|
| Calories | 256 kcal | 300 kcal |
| Protein | 11.7 g | 13.7 g |
| Carbohydrates | 22.4 g | 26.2 g |
| Fiber | 2.9 g | 3.4 g |
| Sugars | 1.2 g | 1.4 g |
| Fat | 13.2 g | 15.4 g |
| Sodium | 400 mg | 468 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Cheese pupusa | 117 | 300 |
| Total | 117 | 300 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
Measured by USDA. Per 100 g, bean pupusas have 229 calories and pork ones 232; cheese, 256.
Pupusa nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 256 kcal | — |
| Protein | 11.7 g | 23 % |
| Total fat | 13.2 g | 17 % |
| Saturated fat | 6.5 g | 32 % |
| Monounsaturated fat | 3.4 g | — |
| Polyunsaturated fat | 1.6 g | — |
| Cholesterol | 32 mg | 11 % |
| Carbohydrates | 22.4 g | 8 % |
| Dietary fiber | 2.9 g | 10 % |
| Total sugars | 1.2 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 89 µg | 10 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 1.2 µg | 6 % |
| Vitamin E | 0.44 mg | 3 % |
| Vitamin K | 1.7 µg | 1 % |
| B1 · Thiamin | 0.04 mg | 4 % |
| B2 · Riboflavin | 0.13 mg | 10 % |
| B3 · Niacin | 0.48 mg | 3 % |
| B6 | 0.15 mg | 9 % |
| B9 · Folate | 3 µg | 1 % |
| B12 | 0.45 µg | 19 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 325 mg | 25 % |
| Iron | 0.56 mg | 3 % |
| Magnesium | 36 mg | 9 % |
| Phosphorus | 271 mg | 22 % |
| Potassium | 120 mg | 3 % |
| Sodium | 400 mg | 17 % |
| Zinc | 1.9 mg | 17 % |
| Selenium | 15 µg | 27 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.1 g | — |
| Omega-3 · EPA | 0.01 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, pupusa ranks 15th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Among Micela's 180 foods, pupusa is in the top 10 for calcium (4th).
Where it comes from
El Salvador and Honduras.
Approximate origin, under review.
Frequently asked questions
How many calories are in a pupusa?
A reference serving (1 pupusa, 117 g) has 300 kcal: 256 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a pupusa?
In the reference recipe: cheese pupusa (117 g).
How much protein does pupusa have?
11.7 g per 100 g; 13.7 g in 1 pupusa.
How many carbs does pupusa have?
22.4 g of carbohydrates per 100 g, of which 2.9 g is fiber and 1.2 g sugars.
What vitamins and minerals does pupusa have?
The ones it provides most per 100 g, by Daily Value: selenium, 27 %; calcium, 25 %; protein, 23 %; phosphorus, 22 %.
Where does pupusa come from?
El Salvador and Honduras. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 36409 · Restaurant, Latino, pupusas con queso (pupusas, cheese) · Cheese pupusa, Latino restaurant
One serving (1 pupusa) is about 15% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers