Pupusas nutrition: calories, carbs, GI, protein, fiber, fats
Restaurant, Latino, pupusas del cerdo (pupusas, pork)
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pupusas
| Calories ⓘ Calories per 100-gram serving | 232 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 20.42 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 piece (122 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 4.7 (acidic) |
Sodium ⓘHigher in Sodium content than 76% of foods
Magnesium ⓘHigher in Magnesium content than 73% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 70% of foods
Fiber ⓘHigher in Fiber content than 70% of foods
Net carbs ⓘHigher in Net carbs content than 69% of foods
Pupusas calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 232 | |
| Calories in 1 piece | 283 | 122 g |
Mineral coverage chart
Calcium:
49 mg of 1,000 mg
5%
Iron:
1.01 mg of 8 mg
13%
Magnesium:
38 mg of 420 mg
9%
Phosphorus:
162 mg of 700 mg
23%
Potassium:
255 mg of 3,400 mg
8%
Sodium:
426 mg of 2,300 mg
19%
Zinc:
1.62 mg of 11 mg
15%
Copper:
0.065 mg of 1 mg
7%
Manganese:
0.159 mg of 2 mg
7%
Selenium:
17.8 µg of 55 µg
32%
Choline:
38.4 mg of 550 mg
7%
Mineral chart - relative view
Sodium
426 mg
TOP 24%
Magnesium
38 mg
TOP 27%
Calcium
49 mg
TOP 34%
Zinc
1.62 mg
TOP 44%
Potassium
255 mg
TOP 47%
Selenium
17.8 µg
TOP 49%
Phosphorus
162 mg
TOP 50%
Manganese
0.159 mg
TOP 55%
Iron
1.01 mg
TOP 59%
Choline
38.4 mg
TOP 68%
Copper
0.065 mg
TOP 73%
Vitamin coverage chart
Vitamin A:
84 IU of 5,000 IU
2%
Vitamin E :
0.35 mg of 15 mg
2%
Vitamin D:
0.7 µg of 10 µg
7%
Vitamin C:
0.1 mg of 90 mg
0%
Vitamin B1:
0.083 mg of 1 mg
7%
Vitamin B2:
0.087 mg of 1 mg
7%
Vitamin B3:
2.373 mg of 16 mg
15%
Vitamin B5:
0.64 mg of 5 mg
13%
Vitamin B6:
0.23 mg of 1 mg
18%
Folate:
4 µg of 400 µg
1%
Vitamin B12:
0.28 µg of 2 µg
12%
Vitamin K:
1.1 µg of 120 µg
1%
Vitamin chart - relative view
Vitamin A
84 IU
TOP 44%
Vitamin B6
0.23 mg
TOP 46%
Vitamin D
0.7 µg
TOP 46%
Vitamin B5
0.64 mg
TOP 50%
Vitamin C
0.1 mg
TOP 53%
Vitamin B1
0.083 mg
TOP 54%
Vitamin B3
2.373 mg
TOP 55%
Vitamin B12
0.28 µg
TOP 56%
Vitamin E
0.35 mg
TOP 64%
Vitamin B2
0.087 mg
TOP 72%
Vitamin K
1.1 µg
TOP 77%
Folate
4 µg
TOP 83%
Macronutrients chart
Protein:
Daily Value: 23%
11.51 g of 50 g
23%
Fats:
Daily Value: 16%
10.43 g of 65 g
16%
Carbs:
Daily Value: 8%
23.02 g of 300 g
8%
Water:
Daily Value: 3%
53.12 g of 2,000 g
3%
Other:
1.92 g
Protein quality breakdown
Tryptophan:
121 mg of 280 mg
43%
Threonine:
460 mg of 1,050 mg
44%
Isoleucine:
456 mg of 1,400 mg
33%
Leucine:
976 mg of 2,730 mg
36%
Lysine:
784 mg of 2,100 mg
37%
Methionine:
268 mg of 1,050 mg
26%
Phenylalanine:
463 mg of 1,750 mg
26%
Valine:
531 mg of 1,820 mg
29%
Histidine:
354 mg of 700 mg
51%
Fat type information
Saturated Fat:
3.166 g
Monounsaturated Fat:
3.964 g
Polyunsaturated fat:
2.205 g
Carbohydrate type breakdown
Starch:
18.98 g
Sucrose:
0.38 g
Glucose:
0.34 g
Fructose:
0.33 g
Lactose:
0 g
Maltose:
0.39 g
Galactose:
0 g
Fiber content ratio for Pupusas
Sugar:
1.45 g
Fiber:
2.6 g
Other:
18.97 g
All nutrients for Pupusas per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 232kcal | 12% | 41% |
4.9 times more than Orange
|
| Protein | 11.51g | 27% | 40% |
4.1 times more than Broccoli
|
| Fats | 10.43g | 16% | 33% |
3.2 times less than Cheddar Cheese
|
| Vitamin C | 0.1mg | 0% | 53% |
530 times less than Lemon
|
| Net carbs | 20.42g | N/A | 31% |
2.7 times less than Chocolate
|
| Carbs | 23.02g | 8% | 32% |
1.2 times less than Rice
|
| Cholesterol | 29mg | 10% | 41% |
12.9 times less than Egg
|
| Vitamin D | 0.7µg | 7% | 46% |
3.1 times less than Egg
|
| Iron | 1.01mg | 13% | 59% |
2.6 times less than Beef broiled
|
| Calcium | 49mg | 5% | 34% |
2.6 times less than Milk
|
| Potassium | 255mg | 8% | 47% |
1.7 times more than Cucumber
|
| Magnesium | 38mg | 9% | 27% |
3.7 times less than Almond
|
| Sugar | 1.45g | N/A | 63% |
6.2 times less than Coca-Cola
|
| Fiber | 2.6g | 10% | 30% |
1.1 times more than Orange
|
| Copper | 0.07mg | 7% | 73% |
2.2 times less than Shiitake
|
| Zinc | 1.62mg | 15% | 44% |
3.9 times less than Beef broiled
|
| Starch | 18.98g | 8% | 91% |
1.2 times more than Potato
|
| Phosphorus | 162mg | 23% | 50% |
1.1 times less than Chicken meat
|
| Sodium | 426mg | 19% | 24% |
1.2 times less than White Bread
|
| Vitamin A | 84IU | 2% | 44% |
198.9 times less than Carrot
|
| Vitamin A RAE | 10µg | 1% | 51% | |
| Vitamin E | 0.35mg | 2% | 64% |
4.2 times less than Kiwifruit
|
| Selenium | 17.8µg | 32% | 49% | |
| Manganese | 0.16mg | 7% | 55% | |
| Vitamin B1 | 0.08mg | 7% | 54% |
3.2 times less than Pea raw
|
| Vitamin B2 | 0.09mg | 7% | 72% |
1.5 times less than Avocado
|
| Vitamin B3 | 2.37mg | 15% | 55% |
4 times less than Turkey meat
|
| Vitamin B5 | 0.64mg | 13% | 50% |
1.8 times less than Sunflower seed
|
| Vitamin B6 | 0.23mg | 18% | 46% |
1.9 times more than Oat
|
| Vitamin B12 | 0.28µg | 12% | 56% |
2.5 times less than Pork
|
| Vitamin K | 1.1µg | 1% | 77% |
92.4 times less than Broccoli
|
| Folate | 4µg | 1% | 83% |
15.3 times less than Brussels sprout
|
| Trans Fat | 0.08g | N/A | 64% |
179.4 times less than Margarine
|
| Saturated Fat | 3.17g | 16% | 36% |
1.9 times less than Beef broiled
|
| Monounsaturated Fat | 3.96g | N/A | 37% |
2.5 times less than Avocado
|
| Polyunsaturated fat | 2.21g | N/A | 30% |
21.4 times less than Walnut
|
| Tryptophan | 0.12mg | 0% | 76% |
2.5 times less than Chicken meat
|
| Threonine | 0.46mg | 0% | 74% |
1.6 times less than Beef broiled
|
| Isoleucine | 0.46mg | 0% | 75% |
2 times less than Salmon raw
|
| Leucine | 0.98mg | 0% | 73% |
2.5 times less than Tuna Bluefin
|
| Lysine | 0.78mg | 0% | 73% |
1.7 times more than Tofu
|
| Methionine | 0.27mg | 0% | 73% |
2.8 times more than Quinoa
|
| Phenylalanine | 0.46mg | 0% | 77% |
1.4 times less than Egg
|
| Valine | 0.53mg | 0% | 75% |
3.8 times less than Soybean raw
|
| Histidine | 0.35mg | 0% | 73% |
2.1 times less than Turkey meat
|
| Fructose | 0.33g | 0% | 89% |
17.9 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 43% |
172.5 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 45% |
486.7 times less than Salmon
|
| Omega-3 - ALA | 0.09g | N/A | 86% |
105.1 times less than Canola oil
|
| Omega-3 - DPA | 0.01g | N/A | 48% |
28.3 times less than Salmon
|
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | 89% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 89% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | N/A | 92% | |
| Omega-6 - Eicosadienoic acid | 0.05g | N/A | 73% | |
| Omega-6 - Linoleic acid | 1.95g | N/A | 84% |
6.3 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 232
% Daily Value*
15%
Total Fat
10g
14%
Saturated Fat 3g
10%
Cholesterol 29mg
19%
Sodium 426mg
8%
Total Carbohydrate
23g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
12g
Vitamin D
28mcg
5%
Calcium
49mg
5%
Iron
1mg
13%
Potassium
255mg
8%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Pupusas nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.