Quick Answer
Two pupusas revueltas contain approximately 800-1000 calories total. A single pupusa revuelta typically contains around 400-500 calories.
What are Pupusas?
Pupusas are a traditional Salvadoran dish made of thick corn tortillas stuffed with a savory filling. The most common fillings are cheese, pork, refried beans, or a combination of the three, known as “revuelta” meaning “mixed” or “assorted”.
Pupusas are handmade by taking a ball of masa de maiz (corn dough) and pressing it into a round, thick tortilla. A spoonful of the filling is added in the center before folding the edges together to encase it fully inside the masa. The stuffed tortilla is then flattened again into a disk shape and cooked on a griddle until the outside becomes slightly crisp.
In El Salvador, pupusas are a staple food and part of the traditional cuisine. They are commonly served with curtido, a pickled cabbage slaw, and a tomato-based salsa. Pupusas are also popular in Salvadoran communities in the United States, Honduras, and Guatemala.
Nutrition Facts of Pupusas
The nutrition facts for a typical pupusa revuelta are:
- Calories: 400-500 per pupusa
- Total fat: 15-20g
- Saturated fat: 6-8g
- Carbohydrates: 60-70g
- Protein: 15-20g
- Fiber: 5-7g
The number of calories and macronutrients can vary depending on the size of the pupusa, specific fillings used, and cooking method. Pupusas made with cheese and pork tend to be higher in calories and fat compared to bean and vegetable fillings.
Calories from Carbohydrates
The majority of calories in pupusas come from the carbohydrate-rich corn masa dough. A 6-inch pupusa tortilla alone contains around 200 calories. The process of nixtamalization, in which dried corn kernels are cooked and soaked in an alkaline solution, breaks down the kernels and increases the nutritional quality of the masa.
Calories from Protein
The protein-rich fillings also contribute a significant amount of calories, especially if they contain meat or cheese. A 1/4 cup of shredded pork can add around 150 calories while 1/4 cup of crumbled queso fresco may have over 100 calories.
Calories from Fat
Finally, the small amount of oil or lard used to cook pupusas adds additional calories from fat. Fried pupusas will be higher in saturated fat compared to those cooked on a griddle with a small amount of oil. Using leaner meats like chicken can help reduce overall fat and calories.
Calories in 2 Pupusas Revueltas
Based on average nutrition data for one pupusa revuelta, the estimated calories for two pupusas revueltas are:
- 2 pupusas revueltas = 800-1000 total calories
- Each pupusa revuelta = approx. 400-500 calories
Of course, the actual amount may be higher or lower depending on the restaurant or home cook preparing them. But you can expect around 500 calories per stuffed pupusa, so two of them would have roughly 1000 calories total.
Breakdown of Nutrients in 2 Pupusas Revueltas
Here is an estimated nutritional breakdown for two assorted pupusas:
| Nutrient | Amount |
|---|---|
| Calories | 800-1000 |
| Total Fat | 30-40g |
| Carbs | 120-140g |
| Protein | 30-40g |
| Fiber | 10-14g |
Ways to Make Pupusas Healthier
While pupusas are certainly not low-calorie diet food, there are some simple ways to lighten them up a bit:
- Use leaner meats like chicken or skip the meat altogether.
- Load up on veggies like zucchini and spinach in the filling.
- Switch from regular to low-fat cheese.
- Cook them on a comal or griddle instead of frying.
- Cut back on oil by spraying or brushing it on instead.
- Opt for beans, rice, and cheese rather than pork in the filling.
You can also serve pupusas with healthier sides like a big green salad instead of curtido slaw. And be mindful of portion sizes, as pupusas are pretty filling. One may be plenty when served with veggies and other lighter sides.
Typical Pupusa Calories at Restaurants
If ordering pupusas at a restaurant, be aware that they tend to have higher calorie counts than homemade. Some approximate calories for restaurant pupusas are:
- Pupuseria restaurant: 600 calories or more per pupusa
- El Salvadoran food truck: 500-800 calories each
- Sit-down Salvadoran restaurant: 700+ calories per pupusa
Variations at restaurants often include larger tortillas, more oil used for frying, generous cheese portions, pork fillings, and sides like curtido slaw. Check nutritional info online or ask questions when ordering to get the healthiest pupusas.
Tips for Ordering Lower Calorie Pupusas
To reduce calories when eating pupusas from a restaurant, consider these tips:
- Request cheese only or bean and cheese fillings.
- Ask for a vegetable pupusa like spinach, zucchini or loroco if available.
- Order a side of cabbage salad instead of curtido.
- Ask for smaller 6-inch pupusas instead of jumbo sized.
- Share a platter of 2-3 pupusas as an appetizer.
- Take home half and refrigerate extras to prevent overeating.
Are Pupusas Healthy?
Despite their high calorie and carb content, pupusas can be part of a healthy diet when enjoyed in moderation. Some benefits of pupusas include:
- Provide energy from complex carbohydrates.
- Contain fiber, protein, vitamins and minerals.
- Use whole food ingredients like corn, beans, vegetables.
- Offer probiotics from fermented masa.
- No added sugars or artificial ingredients.
Eating pupusas along with more fresh produce, lean proteins and whole grains can balance out the nutritional profile. Be mindful of portion sizes and fillings to keep calories under control.
Substitutions to Reduce Calories in Pupusas
If looking to lighten up pupusas, there are many ingredient swaps that can be made:
Instead of Pork:
- Shredded chicken or turkey
- Canned tuna or salmon
- Extra beans, vegetables, rice
Instead of Regular Cheese:
- Low-fat mozzarella or cotija
- Farmer’s cheese or ricotta
- Crumbled feta
Instead of Lard or Oil for Cooking:
- Non-stick pan spray
- Small amount of avocado or olive oil
- Broil or bake instead of frying
Instead of Curbido:
- Cabbage slaw with vinegar instead of mayo
- Fresh tomato salsa
- Greek yogurt salad dressing
With just a few simple substitutions, pupusas can be a tasty and wholesome addition to a healthy diet when enjoying in moderation.
Conclusion
Pupusas revueltas typically contain around 400-500 calories each. For two pupusas, you can expect a total calorie count in the range of 800-1000 calories. The number of calories depends on the size, fillings used, cooking method, and any accompaniments. While not low in calories, pupusas are a wholesome food that can be enjoyed as part of a balanced diet when portion sizes are controlled and healthy substitutions are made.
