How many calories are in a Mexican Sopapilla?

A Mexican sopapilla is a popular fried pastry that is a traditional part of Mexican cuisine. Sopapillas are made from a simple dough that is rolled out thin, cut into rounds, fried and then often coated in sugar or honey. They make a sweet treat that is a tasty accompaniment to many savory Mexican dishes. With their crispy exterior and soft, puffy interior, sopapillas are absolutely delicious!

However, as with many fried and sugar-coated foods, sopapillas are high in calories. So just how many calories are in a Mexican sopapilla? The exact calorie count can vary considerably depending on the specific ingredients, cooking method and size of the sopapilla. In this article, we’ll take a closer look at the typical nutritional profile of sopapillas and provide estimates for their calorie content.

Calories in a Small Sopapilla

If you order sopapillas at a Mexican restaurant, they will often be served in a small size that is perfect for a light dessert or snack. These miniature sopapillas may range from 2-3 inches across. Depending on the exact recipe, a sopapilla of this size likely provides around 150-250 calories.

This calorie estimate is based on a small sopapilla made from a simple dough of flour, baking powder, salt and water that is then fried. The frying process will add a significant amount of calories, especially if the sopapilla is cooked in oil with a high saturated fat content. A sprinkling of cinnamon sugar on top can also increase the calorie count. Overall, you can expect a petite 2-3 inch sopapilla to deliver approximately 200 calories.

Calories in a Large Sopapilla

At many restaurants, sopapillas may also be served in a larger size that is more suitable for sharing or as a heartier dessert. Oversized sopapillas can be upwards of 6 inches across. Considering their larger portion, these giant sopapillas can pack far more calories than the smaller variety.

Most large sopapillas that are 6+ inches wide provide roughly 500-700 calories each. Again, this will depend on the exact ingredients and cooking methods. A sopapilla that is simply fried in oil may come in on the lower end of that range. But a sopapilla that is fried and then smothered in honey, sugar and maybe even a scoop of ice cream can exceed 700 calories.

So while the small sopapillas served as a sweet accent to your meal may only cost you 200 calories, indulging in those jumbo dessert sopapillas could add 700 calories to your daily intake in just one serving. It’s smart to be mindful of portion size if you are closely monitoring your caloric consumption.

Calorie Count Based on Sopapilla Ingredients

To gain a deeper understanding of the calorie content in sopapillas, it helps to take a closer look at the ingredients that go into making them. The basic components – flour, oil, salt, sugar – largely determine the nutrient profile. Here is a breakdown of how each ingredient contributes to the overall calorie count of sopapillas:


The dough for sopapillas is usually made from all-purpose wheat flour. A 1/4 cup serving of all-purpose flour provides around 110 calories. Since a small sopapilla may contain around 1/2 cup of flour total and a large one up to 1 cup, the flour alone accounts for 110-220 calories. Whole wheat flour provides a similar amount of calories by volume.


The most calorie-dense ingredient in sopapillas is the oil used for frying. Different oils vary in their exact caloric content per tablespoon, but most provide roughly 120 calories. To fry a batch of sopapillas likely requires at least 1/4 cup of oil, which would come out to around 480 calories total. The more oil absorbed by the sopapillas during frying, the higher their calorie count will be.


Plain table salt contains no calories. The small amount used to season sopapilla dough adds negligible calories.


Many recipes call for a teaspoon or two of sugar to be incorporated into the dough. Sugar provides around 15 calories per teaspoon. The sugar sprinkled on after frying can range from a light dusting to a heavy coating. Just 1/4 cup of granulated white sugar would tack on over 200 additional calories. Powdered sugar has a nearly identical calorie profile.

Potential Extra Ingredients

Additional ingredients may also be mixed into the dough or added as toppings. For example, butter and egg are sometimes incorporated for extra moisture and richness, adding approximately 100 calories per tablespoon of butter and 70 calories per egg. The sky is the limit for creative toppings, from whipped cream and ice cream to chocolate sauce. These all significantly increase the total calorie count.

Nutritional Profile of Sopapillas

Now that we’ve looked at the calorie content in sopapillas based on their serving size and ingredients, let’s examine the overall nutritional profile.

Here is the typical nutrient breakdown for a standard homemade sopapilla made with basic ingredients:

Nutrient Amount
Calories 220
Fat 7g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 0mg
Sodium 146mg
Carbohydrates 37g
Fiber 1g
Sugar 2g
Protein 3g

As you can see, a plain sopapilla provides mostly carbohydrates from the flour along with a bit of fat and protein. There is minimal fiber, sugar, sodium and no cholesterol.

However, the numbers change quite a bit if we are looking at a sopapilla served at a restaurant, topped with honey or dusted in powdered sugar:

Nutrient Amount
Calories 460
Fat 15g
Saturated Fat 5g
Trans Fat 0g
Cholesterol 0mg
Sodium 296mg
Carbohydrates 78g
Fiber 1g
Sugar 29g
Protein 3g

With added toppings, the calorie, fat, carb and sugar content increases substantially. The sodium also goes up based on ingredients like honey. But you are still getting minimal fiber and nutrients.

So while the occasional loaded sopapilla can be an indulgent treat, enjoying them daily could impact your health if it puts you over your recommended limits for calories, sugar and saturated fat intake. Moderation is key when it comes to these decadent fried treats.

How to Make Lower Calorie Sopapillas

If you want to enjoy sopapillas more frequently while limiting calories, there are some easy ways to lighten them up:

– Use whole wheat flour instead of all-purpose. It provides extra fiber and nutrients.

– Fry in an oil with a healthier fat profile like avocado, grapeseed or olive oil.

– Limit added sugars by dusting with cinnamon instead of coating with honey or sugar.

– Top with fresh fruit like berries rather than syrups or whipped cream.

– Enjoy them in a small size around 2-3 inches across.

– Share an order with friends so you don’t overindulge.

– Balance them out with lower calorie menu choices for your meal.

You can definitely still enjoy the delicious taste of sopapillas without going overboard on calories. Just be mindful of portions and added toppings.

Healthier Sopapilla Alternatives

If you are really looking to cut back on calories but want a similar sweet treat, there are also some healthier sopapilla alternatives you can try:

Baked Sopapillas

Rather than frying, you can bake the sopapilla dough which removes a significant amount of fat and calories. Brush lightly with olive oil before baking. While not quite as crispy, they still come out light and puffy.

Sopapilla Cheesecake Bars

Make a crust from the sopapilla dough then fill and top it like cheesecake for a fun fusion dessert. Use reduced-fat cream cheese and top with fruit for a lighter calorie treat.

Apple Sopapillas

Stuff the sopapilla dough with baked apple pieces and cinnamon before frying or baking for a fruit-filled dessert. The apple provides extra fiber and nutrients.

Sopapilla Chips

You can cut sopapilla dough into chips and bake them for a tasty low-calorie snack alternative to corn or flour tortilla chips.

So while authentic sopapillas will always be a high-calorie indulgence, there are many great ways to put a healthier spin on this classic Mexican sweet treat.


Sopapillas can range widely in their calorie content based on size and added toppings, from around 150 calories for a small plain sopapilla up to over 700 calories for a loaded extra-large one. The main sources of calories are the flour and oil used to fry them. Added sugars and ingredients like whipped cream can also pile on extra calories. While an occasional indulgent sopapilla is perfectly fine, enjoying them daily could boost your calorie, fat and sugar intake above recommended moderate levels. To lighten them up, opt for baked rather than fried, cut back on toppings and size, or try healthier alternative recipes. Sopapillas are a delicious traditional Mexican pastry, but should likely be enjoyed in moderation as part of an overall balanced diet.

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