Pupusas, thick, hand-made corn tortillas stuffed with savory fillings, are a beloved staple of Salvadoran cuisine. The frijol con queso variety, filled with refried beans and melted cheese, is a classic comfort food. As this dish gains popularity, understanding its nutritional components is important for those monitoring their intake. This article breaks down the caloric and macronutrient composition of this popular stuffed flatbread.
Defining the Pupusa and Core Caloric Value
A single, medium-sized pupusa de frijol con queso typically contains 250 to 350 calories, based on a standard serving size of 120 to 150 grams. The caloric value comes from the dish’s three main components. The outer shell is masa harina, a corn flour dough that forms the primary carbohydrate base. The filling combines refried beans (frijoles) and soft, melting cheese (queso), which contribute protein and fat.
Detailed Macronutrient Profile
The average 300-calorie pupusa contains a balanced distribution of macronutrients: about 35 grams of carbohydrates, 10 grams of protein, and 12 grams of fat. Carbohydrates primarily come from the corn masa, offering complex carbohydrates and some fiber. Refried beans provide complex carbohydrates and plant-based protein, while the cheese boosts the overall protein and fat content.
The fat content is influenced by the type of cheese used and any oil or lard added during the refrying process of the beans. Approximately 37% of the calories come from fat, 49% from carbohydrates, and 14% from protein. The beans contribute a notable amount of dietary fiber, often around 7 grams per pupusa, which aids in satiety. The pupusa also delivers micronutrients like calcium from the cheese and iron from the beans.
Factors Influencing Caloric Variation
The calorie count is not fixed because several preparation variables introduce fluctuations. The physical size of the pupusa is the most apparent factor, as a thicker patty naturally contains more ingredients and calories. The ratio of filling to masa also plays a large role; a pupusa heavily stuffed with cheese and beans is calorically denser than one with more corn dough. A higher cheese-to-bean ratio specifically increases the fat and protein content.
The cooking method is another major contributor to caloric variation. While traditionally cooked on a dry comal (griddle), the dough is often patted with oil to prevent sticking and aid browning. The amount of oil or lard used on the hands or the griddle directly impacts the final fat content. Using a non-stick surface or grilling with minimal added fat helps keep the calorie count lower.
Serving Suggestions and Dietary Context
Pupusas fit into a balanced eating pattern by focusing on portion size and accompanying side dishes. They are universally served with curtido, a lightly fermented cabbage slaw, and a mild tomato salsa. Curtido provides valuable fiber and volume to the meal with minimal calories, offering a textural contrast that balances the richness of the cheese.
The tomato salsa enhances the dish with flavor and minimal calories or fat. Focusing on a single pupusa paired with a generous serving of curtido provides a complete meal. When ordering multiple pupusas, choosing varieties with lean fillings, such as beans or vegetables, helps manage the total fat and calorie intake.