Pupusas

Pupusas are thick, hand-made corn tortillas from El Salvador, typically stuffed with a savory filling like cheese, beans, or pork. They are a beloved national dish and a staple of Salvadoran cuisine, often served with a tangy cabbage slaw called curtido and a mild tomato salsa.

🍳 View the full Pupusas recipe →

🍽️ Nutrition at a glance

Pupusas are a hearty, energy-dense food, primarily providing carbohydrates from the corn masa, with significant protein and fat from the cheese, beans, or meat fillings. A single, generously stuffed pupusa can range from 300 to 500 calories, offering a satisfying and balanced meal.

Nutrition breakdown

Calories	450 kcal
Protein	18 g
Carbs	52 g
Fat	18 g
Fiber	4 g
Sugar	2 g
Sodium	850 mg
Calcium	200 mg
Iron	3 mg
Potassium	300 mg
Phosphorus	250 mg
Vitamin B1 (Thiamin)	0.3 mg
Vitamin B2 (Riboflavin)	0.2 mg
Niacin (B3)	3 mg
Folate	60 mcg

Per 2 pupusas (approx. 180 g) · estimated, varies by recipe

💡 What's interesting

Culturally, making pupusas is often a communal, family activity, with the 'pupusada' being a central social gathering. Nutritionally, the traditional curtido slaw served alongside adds a probiotic element and fresh crunch, balancing the richness of the fried or griddled tortilla.