Arepas
Moderate nutritional value
Venezuelan griddled corn cake filled with butter and white cheese.
Arepas are thick round cakes of precooked white corn flour, water and salt, cooked on a griddle until crisp outside, then split and filled; these values are for one arepa with butter and grated white cheese. One arepa (about 150 g) has around 395 kcal, 15 g protein and 20 g fat, 10 g of it saturated. Black beans or shredded chicken make a filling with less saturated fat than extra cheese.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9.8g | 17.5% |
| Fat | 14g | 20.0% |
| Carbs | 26g | 8.7% |
| Simple Sugars | 9.1g | Estimate |
| Complex Carbs | 15.2g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 49g | 2.0% |
| Calories | 263 | 11.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 6.71 | g | 33.6% |
| Monounsaturated | 3.66 | g | 14.6% |
| Polyunsaturated | 2.26 | g | 17.4% |
| Omega-3 | 0.678 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 1.582 | g | Estimate |
| Trans | 0.31 | g | 15.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.45 | mg |
| Selenium | 7.72 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 70.3 | mcg | 7.8% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.085 | mg | 6.5% |
| vitamin B3 | 0.297 | mg | 1.9% |
| vitamin B6 | 0.072 | mg | 4.2% |
| vitamin B9 | 7.14 | mcg | 1.8% |
| vitamin B12 | 0.534 | mcg | 22.3% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.211 (8 IU) | mcg | 1.4% |
| vitamin E | 0.453 | mg | 3.0% |
| vitamin K | 5.16 | mcg | 4.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 210 | mg | 21.0% |
| iron | 0.427 | mg | 2.4% |
| magnesium | 19.6 | mg | 4.9% |
| phosphorus | 175 | mg | 25.0% |
| potassium | 86.5 | mg | 3.3% |
| sodium | 527 | mg | 22.9% |
| zinc | 1.15 | mg | 10.5% |
| copper | 0.034 | mg | 3.8% |
| manganese | 0.066 | mg | 2.9% |
| selenium | 7.72 | mcg | 14.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 332 | mg | 47.4% | 180% |
| Isoleucine | 432 | mg | 30.9% | 125% |
| Leucine | 1076 | mg | 39.4% | 153% |
| Lysine | 758 | mg | 36.1% | 137% |
| Methionine | 363 | mg | 34.6% | 137% |
| Phenylalanine | 990 | mg | 56.6% | 209% |
| Threonine | 336 | mg | 32.0% | 117% |
| Tryptophan | 113 | mg | 40.4% | 149% |
| Valine | 572 | mg | 31.4% | 124% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Precooked white corn flour (masarepa) 250 g
- Warm water 330 ml
- Salt 1 tsp
- Vegetable oil 4 tsp
- Butter 25 g
- Queso blanco or other fresh white cheese, grated 225 g
Instructions
- 1
Mix the warm water with the salt and 1 tsp of the oil, then gradually add the corn flour, stirring with your hand to break up any lumps.
- 2
Knead for 2 minutes into a soft, smooth dough that does not crack at the edges, adding a little water if needed, and rest it for 5 minutes.
- 3
Divide the dough into 5 balls and flatten each into a disc about 10 cm wide and 1.5 cm thick.
- 4
Heat a griddle or heavy frying pan over medium heat and brush it with the remaining oil.
- 5
Cook the arepas for 6-8 minutes per side until a firm golden crust forms, then finish them in a 180C oven for 10 minutes until they sound hollow when tapped.
- 6
Split each hot arepa along the side with a knife to make a pocket.
- 7
Spread the inside with butter, fill with the grated cheese and serve warm.