Know what’s on your plate
Puerto Rican pasteles
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 213 kcal —
- Protein 7.1 g 14%
- Carbohydrate 15 g 6%
- Fat 13 g 17%
- Saturated fat 2.6 g 13%
- Fibre 2.2 g 8%
- Sugars 5.6 g —
- Sodium 479 mg 21%
- Cholesterol 17 mg 6%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 18 µg 2%
- Vitamin C 11 mg 12%
- Vitamin D 0.2 µg 1%
- Vitamin E 2.4 mg 16%
- Vitamin K 19.7 µg 16%
- Thiamin (B1) 0.14 mg 11%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 1.5 mg 10%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 32 µg 8%
- Vitamin B12 0.16 µg 7%
- Choline 27.8 mg 5%
Minerals
- Calcium 34 mg 3%
- Iron 0.81 mg 5%
- Magnesium 28 mg 7%
- Phosphorus 101 mg 8%
- Potassium 378 mg 8%
- Zinc 0.82 mg 7%
- Copper 0.11 mg 12%
- Selenium 7.6 µg 14%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 213 | 7.1 g | 15 g | 13 g |
| 1 × 1 pastel (5-1/2" x 2-1/4" x 1/4") | 149 g | 317 | 11 g | 23 g | 20 g |
| 2 × 1 pastel (5-1/2" x 2-1/4" x 1/4") | 298 g | 635 | 21 g | 45 g | 39 g |
| ½ × 1 pastel (5-1/2" x 2-1/4" x 1/4") | 74.5 g | 159 | 5.3 g | 11 g | 9.8 g |
| 3 × 1 pastel (5-1/2" x 2-1/4" x 1/4") | 447 g | 952 | 32 g | 68 g | 59 g |
| 4 × 1 pastel (5-1/2" x 2-1/4" x 1/4") | 596 g | 1269 | 42 g | 91 g | 79 g |
Similar foods
Questions about Puerto Rican pasteles
What are Puerto Rican pasteles made of?
The masa is usually made from grated green bananas and root vegetables such as yautía, with squash sometimes added. It is filled with seasoned meat, wrapped in banana leaves and boiled.
How do you cook Puerto Rican pasteles from frozen?
Keep them wrapped and simmer them in salted water for about 60–90 minutes, until heated through. Thawed pasteles usually take about 45–60 minutes; keep the water at a steady simmer rather than a hard boil.
How do you eat a pastel?
Unwrap it and serve it hot, often with arroz con gandules, rice and beans, or a simple salad. Some people add pique, a Puerto Rican chilli sauce, at the table.
How do you store Puerto Rican pasteles?
Refrigerate cooked pasteles promptly and eat them within three to four days, or freeze them for longer storage. Freeze uncooked pasteles wrapped tightly; simmer them from frozen without thawing.
Can you make pasteles without banana leaves?
Banana leaves give pasteles their characteristic aroma and help hold the masa together. If you cannot get them, wrap each pastel securely in baking parchment and foil, though the flavour will be less traditional.
Are Puerto Rican pasteles the same as tamales?
They are both masa-based foods wrapped in leaves and cooked, but pasteles usually use grated green banana and root vegetables, while many tamales are made with maize masa. Their fillings and seasonings also differ by tradition.
Are Puerto Rican pasteles high in protein?
One pastel of about 149 g provides 7.1 g of protein. The amount comes from the meat filling as well as the masa.
Source: FNDDS (USDA) 77272010 · per 100 g · carbohydrate per EU label, fibre excluded
