Bean pupusas are thick corn flatbreads stuffed with seasoned refried beans, a Salvadoran specialty. Per 100 g they provide 229 calories with 31.5 g carbs and 5.6 g protein.
Bean pupusas are thick, handmade corn flatbreads stuffed with seasoned refried beans, a traditional dish from El Salvador. They are cooked on a griddle and served with curtido (cabbage slaw) and salsa.
Nutritionally, bean pupusas combine the carbohydrate of the corn masa with protein and fiber from the beans. Per 100 g they provide about 229 kcal, 31.5 g of carbohydrates, 5.6 g of protein, and 9 g of fat, with 5.8 g of dietary fiber, 305 mg of sodium, and 51 mg of calcium.
Pupusas vary in size and filling. For accurate tracking, weigh the pupusa, and use the serving sizes below.
Plan your portion
How much is in your serving of Bean Pupusas?
Nutrition values are reported per 100 g. A typical pupusa (about 100 g) provides roughly 229 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
229 kcal
31.5 g
5.6 g
9 g
1 pupusa
100 g
229 kcal
31.5 g
5.6 g
9 g
2 pupusas
200 g
458 kcal
63 g
11.2 g
18 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
229 kcal
Energy (kJ)
959 kJ
Protein
5.59 g
Carbohydrates
31.5 g
Fat
9.01 g
Dietary fiber
5.8 g
Sugars
1.3 g
Saturated fat
2.19 g
Trans fat
0.057 g
Sodium
305 mg
Calcium
51 mg
Potassium
305 mg
Magnesium
53.6 mg
Iron
1.46 mg
Zinc
0.94 mg
Vitamin B1
0.077 mg
Vitamin B2
0.03 mg
Vitamin B3
0.867 mg
Vitamin B5
0.303 mg
Vitamin B6
0.172 mg
Vitamin E (alpha-tocopherol)
0.36 mg
Vitamin K1 (phylloquinone)
7.4 µg
Vitamin K2 (MK-4)
0.8 µg
Questions and answers
Bean Pupusas nutrition FAQ
How many calories are in bean pupusas?
Bean pupusas provide about 229 calories per 100 g. A typical pupusa (about 100 g) provides roughly 229 calories.
What are pupusas?
Pupusas are thick corn flatbreads stuffed with fillings such as refried beans, cheese, or pork, a traditional Salvadoran dish.
Are bean pupusas high in fiber?
Bean pupusas provide about 5.8 g of dietary fiber per 100 g, from the corn and beans.
