Blue corn arepas
Blue corn arepas are savory, thick griddle cakes made from pre-cooked blue cornmeal, a staple food originating from the indigenous cultures of the Andes and now popular across Venezuela and Colombia. They are typically formed into round patties, cooked until golden, and often split open to be filled with ingredients like cheese, beans, or shredded meat. The vibrant blue-purple color comes from natural anthocyanin pigments in the corn variety.
🍽️ Nutrition at a glance
Blue corn arepas are primarily a carbohydrate-rich food, providing a good source of energy, with a moderate amount of plant-based protein and fiber. A single, unfilled arepa typically contains around 150-200 calories and offers key nutrients like iron, magnesium, and phosphorus.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4 g |
| Carbs | 36 g |
| Fat | 2 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 10 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Potassium | 200 mg |
| Zinc | 1.0 mg |
| Thiamin (B1) | 0.2 mg |
| Folate | 40 mcg |
| Anthocyanins | Significant (from blue corn) |
Per 1 medium arepa (about 100 g) · estimated, varies by recipe
💡 What's interesting
The blue corn used in these arepas is an ancient variety prized for its higher antioxidant content (anthocyanins) compared to yellow or white corn. Nutritionally, blue corn also has a lower glycemic index, which may help in managing blood sugar levels more steadily.
