Know what’s on your plate
Cheese pupusas
Calories & nutrition facts
restaurant, latino, pupusas con queso
Nutrition facts
Per 100 g% DV- Calories 256 kcal —
- Protein 12 g 23%
- Carbohydrate 19 g 7%
- Fat 13 g 17%
- Saturated fat 6.5 g 32%
- Fibre 2.9 g 10%
- Sugars 1.2 g —
- Sodium 400 mg 17%
- Cholesterol 32 mg 11%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 89 µg 10%
- Vitamin C 0 mg 0%
- Vitamin D 1.2 µg 6%
- Vitamin E 0.44 mg 3%
- Vitamin K 1.7 µg 1%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 0.48 mg 3%
- Pantothenic acid (B5) 0.34 mg 7%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 3 µg 1%
- Vitamin B12 0.45 µg 19%
- Choline 16.9 mg 3%
Minerals
- Calcium 325 mg 25%
- Iron 0.56 mg 3%
- Magnesium 36 mg 9%
- Phosphorus 271 mg 22%
- Potassium 120 mg 3%
- Zinc 1.9 mg 17%
- Copper 0.04 mg 4%
- Manganese 0.13 mg 5%
- Selenium 15 µg 27%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 256 | 12 g | 20 g | 13 g |
| 1 × piece | 117 g | 300 | 14 g | 23 g | 16 g |
| 2 × piece | 234 g | 599 | 27 g | 46 g | 31 g |
| ½ × piece | 58.5 g | 150 | 6.9 g | 11 g | 7.8 g |
| 3 × piece | 351 g | 899 | 41 g | 68 g | 47 g |
| 4 × piece | 468 g | 1198 | 55 g | 91 g | 62 g |
Similar foods
Questions about Cheese pupusas
What do you serve with cheese pupusas?
Serve them hot with curtido, a lightly fermented cabbage slaw, and a mild tomato salsa. The cool, tangy slaw balances the rich cheese filling.
How do you reheat cheese pupusas without drying them out?
Warm them in a dry frying pan over medium-low heat for about 3 minutes per side, turning once. Avoid the microwave if you want the outside to stay pleasantly firm.
Can you freeze cheese pupusas?
Yes. Freeze them in a single layer until firm, then transfer to a sealed container with baking paper between them; reheat from frozen in a covered frying pan over low heat, turning until hot throughout.
What cheese works best in pupusas?
Salvadoran quesillo is traditional: it melts smoothly and has a mild, slightly salty flavour. Low-moisture mozzarella is a practical substitute; grate it so it spreads evenly through the filling.
Are cheese pupusas the same as cheese quesadillas?
No. Pupusas are thick corn-masa cakes stuffed before cooking, while quesadillas are usually made with a folded or layered tortilla. Cheese quesadillas have 368 kcal per 100 g, compared with 256 kcal per 100 g in cheese pupusas.
How much does one cheese pupusa weigh?
A typical piece weighs about 117 g. It provides 14 g of protein.
How do you stop cheese leaking out of a pupusa while it cooks?
Seal the masa completely around the filling, then pat it gently into a thick disc without pressing hard. Cook on a lightly oiled griddle over medium heat, turning until both sides are browned and the cheese has melted.
Source: USDA FoodData Central 167662 · per 100 g · carbohydrate per EU label, fibre excluded
