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Pupusas (El Salvadorean Tortilla) - Recipe and Nutrition Facts
34

Pupusas (El Salvadorean Tortilla) Recipe

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.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat41%
 Calories from Carbs47%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • Very high in Calcium
  • Very high in Iron

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A395.7 IU7.9%Top 30%High
Retinol81.2 mcg
Vitamin C0 mg
Vitamin D5.8 IU1.4%Mid 40%Average
Thiamin0.72 mg48.3%Top 10%Very High
Riboflavin0.72 mg42.6%Top 10%Very High
Niacin5.8 mg29%Top 10%Very High
Vitamin B60 mg
Folate118.1 mcg29.5%Top 10%Very High
Folic Acid99.3 mcg
Vitamin B120.72 mcg12.1%Top 30%High
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium355.1 mg35.5%Top 10%Very High
Iron4.3 mg24.2%Top 10%Very High
Magnesium59.4 mg14.9%Top 10%Very High
Phosphorus356.5 mg35.7%Top 10%Very High
Potassium181.9 mg5.2%Mid 40%Average
Sodium825 mg34.4%Top 10%Very High
Zinc1.4 mg9.7%Top 30%High
Copper0 mg
Manganese0 mg
Selenium11.6 mcg16.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate42.5 g14.2%Top 30%High
Dietary Fiber0 g
Sugars0.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.5 g23%Top 30%High
Tryptophan0 mg
Threonine0.7 mg
Isoleucine0.7 mg
Leucine0.7 mg
Lysine0.7 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.7 mg
Tyrosine0.7 mg
Valine0.7 mg
Arginine0.7 mg
Histidine0.7 mg
Alanine0.7 mg
Aspartic Acid0.7 mg
Glutamic Acid2.2 mg
Glycine0 mg
Proline1.4 mg
Serine0.7 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.4 g25.3%Top 30%High
Saturated Fat7 g35.1%Top 30%High
Monounsaturated Fat5.8 g
Polyunsaturated Fat2.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash4.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/pupusas-el-salvadorean-tortilla-181189 Embed Table:

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