Pupusa de Frijol con Queso
Pupusa de Frijol con Queso is a thick, handmade corn tortilla stuffed with a savory filling of refried beans and melted cheese, traditionally prepared on a griddle. It is a beloved staple and national dish of El Salvador, often enjoyed with a tangy cabbage slaw called curtido and a simple tomato salsa.
🍽️ Nutrition at a glance
This dish is a hearty source of carbohydrates from the corn masa and plant-based protein and fiber from the beans, with additional fat from the cheese. A single, medium-sized pupusa typically provides around 300-400 calories.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 18 g |
| Carbs | 62 g |
| Fat | 16 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 720 mg |
| Calcium | 220 mg |
| Iron | 4.5 mg |
| Potassium | 380 mg |
| Magnesium | 60 mg |
| Phosphorus | 200 mg |
| Zinc | 2.8 mg |
| Vitamin B1 (Thiamine) | 0.4 mg |
| Folate | 120 µg |
Per 2 pupusas (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the pupusa is a communal food, often made by families together, and its history in the region predates the arrival of Europeans. Nutritionally, the combination of corn and beans creates a complete protein, making it a satisfying and traditionally balanced meal.
