Pupusas de Queso
Pupusas de Queso are thick, handmade corn tortillas stuffed with a generous filling of melted cheese, originating from El Salvador and Honduras. The dough is made from nixtamalized corn masa, which is filled, sealed, and then griddled until golden and crispy on the outside with a gooey, cheesy center. They are a beloved staple street food and are typically served with a tangy cabbage slaw called curtido and a light tomato salsa.
🍽️ Nutrition at a glance
As a cheese-stuffed corn cake, pupusas de queso are a balanced source of carbohydrates from the masa and protein and fat from the cheese filling. A single, medium-sized pupusa provides a good amount of calcium and energy, with a rough calorie estimate of 250-350 calories per serving.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 18 g |
| Carbs | 48 g |
| Fat | 17 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 650 mg |
| Calcium | 300 mg |
| Iron | 3.5 mg |
| Potassium | 280 mg |
| Phosphorus | 250 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 8 mg |
| Thiamin (B1) | 0.4 mg |
| Folate | 90 mcg DFE |
Per 2 pupusas (180 g) · estimated, varies by recipe
💡 What's interesting
The technique of stuffing the masa dough is a unique culinary skill passed down through generations, making each pupusa a handcrafted item. Nutritionally, the combination of nixtamalized corn (which increases nutrient availability) and cheese creates a satisfying, complete meal that is both comforting and culturally significant.
