Pupusas (El Salvadorean Tortilla) has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Thiamin, Riboflavin, Niacin and Folate.
The food contains 58.7g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.
It gives a good yield of Iron at 6 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Mexican cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 34, for Pupusas (El Salvadorean Tortilla), and we advise that this food in moderation.
Calories from Protein | 13% | |
Calories from Fat | 41% | |
Calories from Carbs | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 395.7 IU | 7.9% | Top 30% | High |
Retinol | 81.2 mcg | |||
Vitamin C | 0 mg | |||
Vitamin D | 5.8 IU | 1.4% | Mid 40% | Average |
Thiamin | 0.72 mg | 48.3% | Top 10% | Very High |
Riboflavin | 0.72 mg | 42.6% | Top 10% | Very High |
Niacin | 5.8 mg | 29% | Top 10% | Very High |
Vitamin B6 | 0 mg | |||
Folate | 118.1 mcg | 29.5% | Top 10% | Very High |
Folic Acid | 99.3 mcg | |||
Vitamin B12 | 0.72 mcg | 12.1% | Top 30% | High |
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 355.1 mg | 35.5% | Top 10% | Very High |
Iron | 4.3 mg | 24.2% | Top 10% | Very High |
Magnesium | 59.4 mg | 14.9% | Top 10% | Very High |
Phosphorus | 356.5 mg | 35.7% | Top 10% | Very High |
Potassium | 181.9 mg | 5.2% | Mid 40% | Average |
Sodium | 825 mg | 34.4% | Top 10% | Very High |
Zinc | 1.4 mg | 9.7% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 11.6 mcg | 16.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 42.5 g | 14.2% | Top 30% | High |
Dietary Fiber | 0 g | |||
Sugars | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 11.5 g | 23% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.7 mg | |||
Isoleucine | 0.7 mg | |||
Leucine | 0.7 mg | |||
Lysine | 0.7 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.7 mg | |||
Tyrosine | 0.7 mg | |||
Valine | 0.7 mg | |||
Arginine | 0.7 mg | |||
Histidine | 0.7 mg | |||
Alanine | 0.7 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 2.2 mg | |||
Glycine | 0 mg | |||
Proline | 1.4 mg | |||
Serine | 0.7 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 16.4 g | 25.3% | Top 30% | High |
Saturated Fat | 7 g | 35.1% | Top 30% | High |
Monounsaturated Fat | 5.8 g | |||
Polyunsaturated Fat | 2.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 4.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 493 Calories from Fat 204
% Daily Value *
Total Fat 22.7 g 34.9%
Saturated Fat 9.7 g 48.5%
Trans Fat
Cholesterol 36.2 mg 12.1%
Sodium 1138.5 mg 47.4%
Total Carbohydrates 58.7 g 19.6%
Dietary Fiber 0 g
Sugars 0.4 g
Protein 15.9 g 31.8%
Vitamin A 10.9% Vitamin C
Calcium 49% Iron 33.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 465
Protein 37.4 g | Carbs 48.3 g | Fat 12.8 g
Per 100g | Calories 140
Protein 3 g | Carbs 25 g | Fat 3.5 g
Per Serving | Calories 136
Protein 6.8 g | Carbs 19.2 g | Fat 3.6 g
Per Serving | Calories 301
Protein 10.6 g | Carbs 38.4 g | Fat 11.4 g
Per Serving | Calories 150
Protein 7.8 g | Carbs 13.1 g | Fat 7.3 g
Per Serving | Calories 98
Protein 16.7 g | Carbs 0.94 g | Fat 3.1 g