Pupusas de Frijol con Queso
Pupusas de Frijol con Queso are thick, handmade corn tortillas from El Salvador, traditionally stuffed with a savory filling of refried beans and melted cheese. They are a beloved national dish, often served with a tangy cabbage slaw called curtido and a simple tomato salsa.
🍽️ Nutrition at a glance
This dish is a good source of carbohydrates and plant-based protein from the corn and beans, with fat content depending on the cheese and cooking oil. A typical serving of two pupusas provides roughly 400-500 calories, offering fiber, calcium, and iron.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 52 g |
| Fat | 18 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Calcium | 220 mg |
| Iron | 3.2 mg |
| Potassium | 380 mg |
| Magnesium | 60 mg |
| Phosphorus | 210 mg |
| Vitamin B1 (Thiamin) | 0.3 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Folate | 75 mcg |
Per 2 pupusas (approximately 200 g) · estimated, varies by recipe
💡 What's interesting
The art of making pupusas is a cherished social ritual in Salvadoran culture, often involving family gatherings to prepare them. Nutritionally, the combination of corn and beans creates a complete protein, making it a historically important and balanced staple food.
