Pasteles are a traditional Puerto Rican dish made from a masa dough that is stuffed with a savory filling and then wrapped and boiled or fried. They are often served around the holidays and are a staple at many Puerto Rican gatherings. But how fattening are pasteles really? Let’s take a closer look.
Calories in Pasteles
The number of calories in a single pastel can vary greatly depending on the size and specific ingredients used. However, on average, one medium-sized fried or boiled pastel contains around 200-300 calories.
For example, a homemade chicken pastel made with a masa dough, tomato sofrito filling, and fried might contain around 250 calories. A beef pastel made with masa, ground beef filling, olives, capers, and raisins and then boiled may have closer to 300 calories.
Smaller pasteles or ones made with leaner fillings like codfish would be on the lower end of the calorie range. Larger pasteles stuffed with higher fat ingredients like chorizo sausage or cheese might be higher in calories, containing 300 calories or more per pastel.
Fat Content
In addition to calories, the fat content is where pasteles get most of their reputation for being a fattening food. Again, the exact grams of fat will depend on the recipe, but a typical fried or boiled pastel will contain 10-15 grams of fat.
For example, a 250 calorie chicken pastel fried in oil may contain around 12 grams of fat. For a 300 calorie beef and olive pastel boiled in banana leaves, the fat content may be closer to 15-18 grams coming from the fatty beef, olives, and masa dough.
Most of the fat in pasteles comes from frying in oil or the use of fatty meats in the filling. Some fat also comes from the masa dough itself which is made from cornmeal, lard or shortening. The banana leaf wrapping adds minimal fat.
Carbohydrates
Aside from fat and calories, pasteles are also a good source of carbohydrates, especially when homemade with a fresh masa dough.
A 250-300 calorie pastel may contain around 30-40 grams of carbs. This comes mainly from the corn masa dough which is made from a high-carb ingredient – dried cornmeal.
The plantain masa dough used in some recipes also adds to the total carb count. Any starchy vegetables like yuca or potato in the filling provide additional carbs too.
So while the fat and calories get most of the attention, the high carbohydrate load from the masa is also responsible for pasteles’ reputation as a heavy, fattening food.
Protein Content
Compared to the fat and carbs, pasteles are a more moderate source of protein. A typical pastel made with a meat filling will provide 10-15 grams of protein.
Chicken and beef are the most common pastel fillings that contribute protein. Fish like cod or tuna, pork, chorizo, or ham are other filling options that also provide protein. Cheese or tofu can add protein to a vegetarian pastel filling too.
The masa dough itself has only a small amount of protein from the cornmeal or plantain. So most of the protein in the dish comes from the filling ingredients.
Micronutrients
Pasteles can provide a range of vitamins and minerals, especially when homemade with fresh ingredients.
For example, the masa dough is a good source of B vitamins like niacin, thiamine, and folate from the cornmeal. Any annatto oil used to color the dough provides vitamin A.
The fillings also contribute various micronutrients. Tomatoes add vitamin C and lycopene. Olives provide vitamin E. Caponata, raisins, and other fruits and veggies supply additional vitamins and minerals.
Leafy herbs like cilantro or recao sometimes mixed into the filling are also good sources of nutrients like vitamin K. Overall, pasteles made with fresh, whole ingredients deliver a decent nutritional punch.
Are Pasteles Healthy?
Moderation and ingredients are key when considering if pasteles are a healthy food choice or not.
In sensible portions, homemade pasteles using leaner meats, olive oil, and fresh produce can be a relatively balanced option. They provide protein, carbs, beneficial fats, and micronutrients.
However, pasteles with high-fat fillings like chorizo or chicharrones fried in lots of oil become less healthy. Large portions or eating multiple pasteles in one sitting also tip the balance towards the less healthy side.
Tips for Lightening Up Pasteles
There are several ways you can modify traditional pasteles to make them a little lighter and less fattening:
- Use olive, canola, or avocado oil instead of lard or shortening to make the masa
- Choose lower fat fillings like chicken, codfish, or vegetarian options
- Use reduced-fat cheese in moderate amounts
- Increase veggies like tomatoes, peppers, onions in the filling
- Skip frying and boil or steam instead of frying
- Reduce portion size to 1-2 small or medium pasteles
- Enjoy as an occasional treat, not an everyday food
Healthier Alternatives to Pasteles
If you are looking for lighter options that capture the flavors of pasteles, consider these healthier alternatives:
- Masa arepas or tacos with vegetables and lean protein
- Masa crusted fish or chicken breasts
- Tamales made with corn husks instead of masa
- Sofrito-seasoned rice bowls with chicken and veggies
- Cassava or yuca root fries seasoned with sofrito
The Bottom Line
Pasteles are a moderately fattening food due to their high calorie, fat, and carb content. An average pastel ranges from 200-300 calories with 10-15 grams of fat and around 30 grams of carbs.
Making homemade pasteles with fresh, leaner ingredients can balance their nutrition. But portion size and ingredients are key when eating this Puerto Rican favorite. Enjoyed occasionally and in moderation, pasteles can still be part of a healthy diet.