Pupusas de Loroco
Pupusas de Loroco are thick, handmade corn tortillas from El Salvador and Honduras, stuffed with a savory filling of loroco flower buds and melted cheese. The dough is typically made from masa harina (corn flour), and the pupusas are cooked on a griddle until golden and slightly crispy on the outside.
🍽️ Nutrition at a glance
As a corn-based dish with cheese, pupusas are a good source of carbohydrates and provide moderate protein and fat, especially from the cheese filling. A single pupusa (roughly 100-120g) typically contains around 200-250 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 15 g |
| Carbs | 55 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Iron | 3.5 mg |
| Calcium | 180 mg |
| Potassium | 320 mg |
| Magnesium | 45 mg |
| Phosphorus | 190 mg |
| Vitamin C | 12 mg |
| Thiamin (B1) | 0.4 mg |
| Niacin (B3) | 3.2 mg |
Per 2 pupusas (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Loroco is a unique, edible flower bud with a distinctive, slightly herbal and floral flavor that is a beloved seasonal ingredient in Central American cuisine, making these pupusas a special treat when the plant is in bloom.
