Curtido
Curtido is a lightly fermented Salvadoran cabbage relish, similar to sauerkraut, made from shredded cabbage, carrots, onions, and oregano, typically brined in vinegar or a light salt solution. It's a crisp, tangy, and slightly spicy condiment that is a fundamental accompaniment to traditional dishes like pupusas. Its preparation and flavor profile are central to Salvadoran cuisine.
🍽️ Nutrition at a glance
Curtido is very low in calories, fat, and protein, but it is an excellent source of dietary fiber and vitamin C from the cabbage and carrots. It provides a significant amount of gut-friendly probiotics if naturally fermented, and is a good source of vitamins K and A.
Nutrition breakdown
| Calories | 35 kcal |
| Protein | 1.5 g |
| Carbs | 7 g |
| Fat | 0.2 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Vitamin C | 45 mg |
| Vitamin K | 45 mcg |
| Vitamin A | 120 mcg |
| Potassium | 200 mg |
| Folate | 30 mcg |
| Manganese | 0.3 mg |
| Calcium | 40 mg |
| Iron | 0.7 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, curtido is considered the essential counterpart to pupusas, with its acidity and crunch cutting through the richness of the stuffed corn cakes. Nutritionally, its fermentation process can enhance the bioavailability of certain nutrients and support digestive health.
🍽️ Related dishes
AI estimate may be inaccurate · Terms