Pupusa de Queso
Pupusa de Queso is a traditional Salvadoran stuffed corn tortilla, where a disc of masa (corn dough) is filled with a generous amount of cheese, typically a soft, melty variety like quesillo or mozzarella, then griddled until golden and slightly crispy on the outside. It is a beloved staple street food and comfort food in 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 and fat and protein from the cheese filling. A single, medium-sized pupusa de queso provides roughly 300-400 calories, offering a satisfying balance of energy and macronutrients.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 9 g |
| Carbs | 30 g |
| Fat | 11 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Calcium | 180 mg |
| Iron | 2.5 mg |
| Potassium | 120 mg |
| Phosphorus | 150 mg |
| Vitamin B1 (Thiamin) | 0.3 mg |
| Vitamin B2 (Riboflavin) | 0.15 mg |
| Niacin (B3) | 2.5 mg |
| Folate | 60 mcg |
Per 1 pupusa (110 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the pupusa is the national dish of El Salvador and has been declared part of the country's intangible cultural heritage. Nutritionally, the use of nixtamalized corn masa provides a good source of fiber and certain B vitamins, making it a more nutrient-dense base than refined wheat flour.
