Pupusa con Loroco
Pupusa con Loroco is a traditional Salvadoran stuffed corn tortilla, thick and hand-formed, filled with a savory mixture of cheese, beans, or pork. Its signature ingredient is loroco, a fragrant, edible flower bud native to Central America, which adds a unique, slightly herbal flavor. It is a beloved national dish of El Salvador, often served with curtido (a tangy cabbage slaw) and tomato salsa.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the corn masa, with moderate protein and fat from the cheese or meat filling. It provides key nutrients like calcium, iron, and fiber, and a typical serving of two pupusas contains roughly 400-600 calories.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 16 g |
| Carbs | 58 g |
| Fat | 20 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 720 mg |
| Calcium | 220 mg |
| Iron | 3.5 mg |
| Potassium | 300 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 8 mg |
| Thiamin (B1) | 0.4 mg |
| Niacin (B3) | 3 mg |
| Phosphorus | 250 mg |
Per 2 pupusas (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pupusas are a cornerstone of Salvadoran identity and social gatherings, with the making of them often being a communal family activity. Nutritionally, the use of loroco is unique as it's a seasonal, foraged ingredient that adds antioxidants and a distinct floral note not found in many other cuisines.
