A pupusa revuelta is a popular Salvadoran stuffed corn masa flatbread. It typically contains a filling of cheese, pork, and refried beans. Pupusas are a staple food in El Salvador and also popular in neighboring countries like Honduras and Guatemala. They make for a hearty, comforting and nutritious meal.
Many people who enjoy pupusas wonder about their calorie content. Knowing the calorie count can help with meal planning and meeting nutritional goals. In this article, we will explore the average calories in a single pupusa revuelta.
What is a Pupusa Revuelta?
A pupusa is a thick corn flour flatbread that is usually stuffed with a savory filling. The word “pupusa” comes from the Pipil-Nahuat language meaning “stuffed tortilla”. Pupusas originated in El Salvador but are also found in Honduras, Guatemala, Nicaragua and Costa Rica.
The revuelta filling contains a combination of three ingredients:
– Queso (cheese): Usually quesillo cheese or mozzarella. Provides a mild, salty flavor.
– Chicharrón (pork): Cooked and fried pork belly or pork rinds. Adds heartiness.
– Frijoles refritos (refried beans): Provides protein and fiber.
Additional ingredients like loroco (a vine flower bud), ayote (winter squash), or chicharrón con cebolla (pork with onions) are sometimes added to the filling as well.
To make a pupusa revuelta, the corn masa dough is flattened into a round disk by hand. A spoonful of the mixed filling is added to the center. The dough is then folded in half and sealed by hand to create the shape of a stuffed half-moon.
Pupusas are traditionally cooked on a comal, which is a flat griddle. The stuffed flatbread is gently pressed to flatten it slightly as it cooks. Pupusas are usually served with curtido, a pickled cabbage slaw, and a watery tomato salsa.
Nutritional Profile of a Pupusa Revuelta
To determine the calorie content of a pupusa revuelta, we need to examine the nutritional information of the three main filling ingredients:
Queso (Cheese)
The most commonly used cheese is quesillo, a soft, mild white cheese from El Salvador that is similar to mozzarella or string cheese.
One ounce of quesillo/mozzarella cheese contains:
| Calories | 85 |
| Total Fat | 6 g |
| Saturated Fat | 4 g |
| Protein | 6 g |
| Sodium | 176 mg |
The queso filling contributes a significant amount of calories, fat and protein.
Chicharrón (Pork)
Chicharrón refers to fried pork belly or pork rinds. A single ounce contains:
| Calories | 99 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Protein | 5 g |
| Sodium | 114 mg |
The chicharrón adds more calories and fat. It contributes protein as well.
Frijoles Refritos (Refried Beans)
Refried beans are a staple ingredient in Central American cuisine. One ounce of refried pinto beans has:
| Calories | 41 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Protein | 2 g |
| Fiber | 2 g |
| Sodium | 40 mg |
The beans add fiber, protein and important nutrients. They are low in fat and calories compared to the other fillings.
Calculating Total Calories
A typical pupusa revuelta is around 6 inches in diameter. The filling inside consists of:
– 2 ounces queso
– 1 ounce chicharrón
– 1 ounce frijoles refritos
Given the nutritional information provided above, we can calculate the total calorie content:
| 2 oz queso | 170 calories |
| 1 oz chicharrón | 99 calories |
| 1 oz frijoles | 41 calories |
| Total Calories | 310 calories |
So a single 6-inch pupusa revuelta containing 2 oz of cheese, 1 oz pork, and 1 oz beans provides approximately 310 calories.
This calorie total is for the filling only and does not include the corn masa dough used to make the pupusa. The corn flour is low in fat and calories, so it will not contribute too many additional calories beyond the filling.
Daily Calorie Needs
To put the 310 calories into context, we need to look at daily calorie needs:
| Sedentary Women | 1,600 – 2,000 calories |
| Moderately Active Women | 2,000 – 2,400 calories |
| Active Women | 2,400 – 2,800 calories |
| Sedentary Men | 2,200 – 2,600 calories |
| Moderately Active Men | 2,600 – 3,000 calories |
| Active Men | 3,000 – 3,600 calories |
As you can see, a single 310 calorie pupusa revuelta represents about 15-20% of your total daily calorie needs, depending on your gender and activity level. Consuming one as a meal would fit well into most healthy diets.
Pupusa Revuelta Nutrition Facts
Here is a summary pupusa revuelta nutrition facts label for a 6-inch pupusa made with 2 oz cheese, 1 oz pork, and 1 oz beans:
| Pupusa Revuelta (6-inch) | |
| Calories | 310 |
| Total Fat | 14g |
| Saturated Fat | 7g |
| Trans Fat | 0g |
| Cholesterol | 30mg |
| Sodium | 330mg |
| Total Carbohydrates | 30g |
| – Dietary Fiber | 3g |
| – Total Sugars | 2g |
| Protein | 13g |
As you can see, while fairly high in calories and fat, the pupusa also provides significant protein and some fiber. The combination of corn masa, beans, cheese and pork makes it a balanced meal.
Ways to Modify Calories in a Pupusa
While the standard pupusa revuelta has about 310 calories, there are some simple ways to reduce or increase the calories:
– Use less cheese and pork to lower calories and fat
– Add more beans, vegetables, or chicken for more fiber and protein while maintaining calories
– Fry the pupusa in oil or serve with fried pork rinds (chicharrones) to increase calories
– Opt for a pupusa sencilla which is stuffed only with cheese for a lighter option
– Accompany it with fried plantains or creamy curtido slaw to add more calories
– Drink water or sparkling water instead of horchata or soda to cut calories
So you can easily customize the nutritional profile of a pupusa based on your preferences and diet needs.
Benefits of Pupusas
Despite their high calorie and fat content, pupusas do offer some important benefits:
– Provide sustaining energy from complex carbs in the corn masa
– Contain protein from beans, pork and cheese to help maintain muscles
– Include healthy fats that support heart health and hormone function
– Are a source of vitamins and minerals like calcium, iron, zinc and B vitamins
– Offer probiotics for gut health from fermented corn dough
– Represent an important cultural food tradition for Salvadorans and others
When consumed in moderation as part of an overall healthy diet, pupusas can be an excellent addition to one’s nutritional regimen.
Conclusion
A pupusa revuelta is a traditional Salvadoran stuffed corn flatbread made with cheese, refried beans, and chicharrón pork. A typical 6-inch pupusa contains about 310 calories, with 14g of fat and 13g of protein.
For most adults following a 2,000 calorie diet, one pupusa represents approximately 15% of the total daily recommended calorie intake. The exact calorie count may vary slightly depending on specific ingredients and cooking method.
While relatively high in calories and fat compared to some other foods, the pupusa revuelta also provides important nutrients. When enjoyed occasionally as part of a balanced diet, it can be a tasty and healthy ethnic food choice. Monitoring portion sizes and accompaniments is important for keeping calories in check.
If weight loss is a goal, opting for lower calorie variations with less cheese and pork or switching to a pupusa sencilla filled only with beans and veggies can be an option. But for many, the full pupusa revuelta in all its cheesy, porky glory is well worth the splurge!
