Pupusa, cheese only
Common food
Photo: Wikipedia
A pupusa is a thick, hand-patted corn tortilla from El Salvador, stuffed with a molten core of cheese that stretches when you tear it open. The exterior is golden and slightly crispy from the griddle, while the interior is soft, doughy, and rich with salty, melted cheese. At 256 kcal per 100g, it delivers a satisfying balance of carbs and protein, making it a hearty, calorie-dense comfort food.
Calorie split: 18% protein · 35% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love pupusas for the irresistible contrast of a crispy, golden crust and a gooey, molten cheese center that stretches with every bite. It's a beloved street food and family staple in El Salvador, often served with curtido (a tangy cabbage slaw) and salsa roja, making it a flavorful, communal comfort food.
⚠️ Watch-outs & how to enjoy it better
The high carb and fat content can cause blood-sugar spikes, especially when eaten in large portions or without balancing fiber or protein. To counteract this, pair pupusas with a side of curtido (fermented cabbage) for added fiber and probiotics, or eat them alongside a protein-rich dish like beans. Those with lactose intolerance should be cautious due to the cheese filling, and opting for a smaller portion (1–2 pupusas) can help manage calorie intake.
Key benefits
- Good source of protein (11.72g per 100g) from cheese and corn dough
- Provides dietary fiber (2.9g per 100g) from the corn-based masa
- Moderate fat content (13.25g per 100g) for sustained energy
- Naturally low in sugar (1.2g per 100g)
- Gluten-free when made traditionally with corn masa
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pupusa is considered the national dish of El Salvador, and the country celebrates a national 'Pupusa Day' on the second Sunday of November, where thousands of pupusas are made and eaten in public squares.
Full nutrition (USDA data · scales with serving)
| Water | 50.4 g |
| Energy | 256 kcal |
| Protein | 11.7 g |
| Total lipid (fat) | 13.3 g |
| Carbohydrate, by difference | 22.4 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 325 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 271 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 400 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 15.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.48 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 16.9 mg |
| Vitamin B-12 | 0.45 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 89.0 ug |
| Retinol | 87.0 ug |
| Carotene, beta | 18.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.5 g |
| SFA 4:0 | 0.23 g |
| SFA 6:0 | 0.19 g |
| SFA 8:0 | 0.12 g |
| SFA 10:0 | 0.27 g |
| SFA 12:0 | 0.30 g |
| SFA 14:0 | 0.96 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 32.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, pupusas con queso (pupusas, cheese) — USDA does not publish this profile for Pupusa.
| Tryptophan | 0.15 g |
| Threonine | 0.46 g |
| Isoleucine | 0.56 g |
| Leucine | 1.3 g |
| Lysine | 0.87 g |
| Methionine | 0.35 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.63 g |
| Tyrosine | 0.48 g |
| Valine | 0.74 g |
| Arginine | 0.48 g |
| Histidine | 0.37 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.89 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.27 g |
| Proline | 1.3 g |
| Serine | 0.70 g |
FAQ
What is a pupusa?
A pupusa is a traditional Salvadoran dish made from a thick corn tortilla stuffed with cheese, beans, or meat, then grilled on a flat griddle until golden and crispy.
Is a cheese pupusa gluten-free?
Yes, traditional cheese pupusas are gluten-free because they are made with corn masa (corn dough), not wheat flour.
How many calories are in a cheese pupusa?
A cheese pupusa typically has about 256 calories per 100g, so a medium-sized pupusa (around 118g) would be roughly 300 calories.
What is curtido?
Curtido is a tangy, fermented cabbage slaw made with vinegar, onions, and spices, often served alongside pupusas to add crunch and acidity.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.56 kcal/g · 18% calories from protein · 2.9 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.