Pupusas are rich, flavorful, and deeply satisfying—but if you’re watching your health, you’ve probably wondered: how many calories are in a pupusa? Whether you’re trying to lose weight, track macros, or just stay informed, understanding the nutritional profile of El Salvador’s national dish is key.
In this post, we break down the calorie count of different types of pupusas, how they compare to other common foods, and tips to make them a little lighter (without sacrificing flavor).
🔍 Quick Answer: Calories in One Pupusa
| Type of Pupusa | Calories (Approx.) |
|---|---|
| Pupusa de Queso | 270–300 kcal |
| Pupusa de Frijol | 250–280 kcal |
| Pupusa de Chicharrón | 300–350 kcal |
| Pupusa Revuelta (Mixed) | 350–400 kcal |
| Pupusa de Loroco y Queso | 280–320 kcal |
| Pupusa de Pollo (Chicken) | 300–330 kcal |
👉 These numbers are estimates based on average homemade or restaurant-style pupusas (5-inch diameter) cooked on a griddle with little or no oil.
🧠 What Affects Calorie Count?
The calorie count in a pupusa depends on:
1. The Filling
- Cheese (quesillo or mozzarella) adds fat and protein
- Refried beans are lower in fat but high in carbs
- Chicharrón is rich in fat and protein, boosting total calories
2. The Masa
The corn dough (masa) contributes 120–160 kcal per pupusa depending on thickness.
3. Cooking Method
- Traditional griddling uses minimal oil
- Frying (less common but possible) can increase calories by 100+ kcal
4. Add-ons
- Curtido (cabbage slaw) adds almost zero calories
- Salsa roja is also low-calorie
✅ So don’t skip the toppings—they’re nutritious and guilt-free!
🔬 Macros in a Typical Pupusa de Queso
Approximate breakdown per pupusa (300 kcal):
- Carbohydrates: 30–35g
- Protein: 8–12g
- Fat: 12–15g
- Fiber: 3–5g
📌 It’s a balanced food—but heavy on carbs and fat if you eat more than 2 or 3.
⚖️ Pupusas vs. Other Foods
| Food | Calories |
|---|---|
| 1 Pupusa de Queso | ~300 kcal |
| 1 Slice of Pizza | ~280 kcal |
| 1 Burrito (small) | ~350–500 kcal |
| 1 Grilled Cheese Sandwich | ~400 kcal |
| 2 Corn Tortillas | ~100 kcal |
So yes, pupusas are calorie-dense, but no worse than other comfort foods—and often more nutritious.
🥗 How to Make Lower-Calorie Pupusas
1. Use Less Cheese
Opt for low-moisture part-skim mozzarella to reduce fat.
2. Go Bean-Heavy
Refried black beans or lentils are high in protein and fiber, low in fat.
3. Make Mini Pupusas
Smaller pupusas = fewer calories = you get to eat more with less guilt.
4. Use Whole Grain Masa
Harder to find, but adds more fiber and lowers glycemic index.
5. Don’t Fry
Stick to the dry comal or skillet method—traditional, healthier, and more authentic.
🍽️ How Many Pupusas Should You Eat?
That depends on your goals. Here’s a rough guide:
| Goal | Recommended Serving |
|---|---|
| Light meal / calorie-cutting | 1–2 pupusas |
| Normal meal | 2–3 pupusas |
| Heavy meal / cheat day | 3–4 pupusas (max) |
Pair with curtido and a side salad to feel full without adding more carbs.
🏋️♀️ Burning Off One Pupusa
Let’s say you enjoy a 300-calorie pupusa. Here’s how much activity burns it off:
- 30 minutes brisk walking
- 20 minutes running
- 25 minutes cycling
- 45 minutes yoga or light weights
So yes, you can eat pupusas and stay fit—just balance it out.
