Moderate nutritional value
Salvadoran corn cakes stuffed with beans and cheese, with slaw.
Pupusas are thick Salvadoran corn masa cakes stuffed with refried red beans and melted quesillo, cooked on a griddle and eaten with curtido, a tangy cabbage slaw, and a thin tomato salsa. A plate of two pupusas with slaw and salsa (370 g) has about 505 kcal, 19 g protein, 71 g carbohydrate and 9 g fiber, with around 1,270 mg of sodium.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.1g | 9.1% |
| Fat | 4.7g | 6.7% |
| Carbs | 19g | 6.3% |
| Simple Sugars | 6.65g | Estimate |
| Complex Carbs | 9.85g | Estimate |
| Fiber | 2.5g | 10.0% |
| Water | 69g | 2.8% |
| Calories | 137 | 6.1% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.84 | g | 9.2% |
| Monounsaturated | 1.28 | g | 5.1% |
| Polyunsaturated | 1.38 | g | 10.6% |
| Omega-3 | 0.414 | g | Estimate |
| Omega-6 | 0.966 | g | Estimate |
| Trans | 0.11 | g | 5.5% |
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 C | 4.79 | mg |
| Vitamin E | 0.32 | mg |
| Selenium | 4.42 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 50.6 | mcg | 5.6% |
| vitamin B1 | 0.052 | mg | 4.3% |
| vitamin B2 | 0.054 | mg | 4.2% |
| vitamin B3 | 0.485 | mg | 3.0% |
| vitamin B6 | 0.111 | mg | 6.5% |
| vitamin B9 | 12.1 | mcg | 3.0% |
| vitamin B12 | 0.209 | mcg | 8.7% |
| vitamin C | 4.79 | mg | 5.3% |
| vitamin D | 0.039 (2 IU) | mcg | 0.3% |
| vitamin E | 0.323 | mg | 2.2% |
| vitamin K | 13.3 | mcg | 11.1% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 96.7 | mg | 9.7% |
| iron | 0.728 | mg | 4.0% |
| magnesium | 29.3 | mg | 7.3% |
| phosphorus | 104 | mg | 14.9% |
| potassium | 171 | mg | 6.6% |
| sodium | 344 | mg | 15.0% |
| zinc | 0.824 | mg | 7.5% |
| copper | 0.087 | mg | 9.7% |
| manganese | 0.167 | mg | 7.3% |
| selenium | 4.42 | mcg | 8.0% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 162 | mg | 23.1% | 157% |
| Isoleucine | 206 | mg | 14.7% | 106% |
| Leucine | 500 | mg | 18.3% | 127% |
| Lysine | 336 | mg | 16.0% | 108% |
| Methionine | 177 | mg | 16.9% | 119% |
| Phenylalanine | 464 | mg | 26.5% | 175% |
| Threonine | 176 | mg | 16.8% | 109% |
| Tryptophan | 55 | mg | 19.6% | 129% |
| Valine | 273 | mg | 15.0% | 106% |
Values per 100 g
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For the curtido, pour boiling water over the cabbage, drain after 1 minute and mix with the carrot, onion, vinegar, oregano and 1 tsp of the salt; refrigerate for at least 1 hour.
For the salsa, simmer the tomatoes in water for 5 minutes, peel, blend with 0.5 tsp of the salt and simmer the puree for 10 minutes until slightly thickened.
Mix the masa harina with 1 tsp of the salt and the warm water and knead for 2-3 minutes into a soft dough that does not crack; divide it into 12 balls.
Mash the beans and cheese together into a thick paste.
With oiled hands, flatten a ball into a 10 cm cup, put in a twelfth of the filling (about 45 g), close the dough over it and pat it into a 12 cm disk about 1 cm thick.
Cook the pupusas on a lightly oiled griddle or heavy pan over medium-high heat for 4-5 minutes per side until browned in spots and the cheese is melted.
Serve hot, 2 per plate, with the curtido and tomato salsa on top.