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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

Pupusas
Calories  ⓘ Calories for selected serving 232 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 20 grams
Default serving size  ⓘ Serving sizes are mostly 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)
TOP 24% Sodium ⓘHigher in Sodium content than 76% of foods
TOP 27% Magnesium ⓘHigher in Magnesium content than 73% of foods
TOP 30% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 70% of foods
TOP 30% Fiber ⓘHigher in Fiber content than 70% of foods
TOP 31% 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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 15% 38% 27% 69% 23% 56% 44% 22% 21% 97%
Calcium: 147mg of 1,000mg 15%
Iron: 3mg of 8mg 38%
Magnesium: 114mg of 420mg 27%
Phosphorus: 486mg of 700mg 69%
Potassium: 765mg of 3,400mg 23%
Sodium: 1278mg of 2,300mg 56%
Zinc: 4.9mg of 11mg 44%
Copper: 0.2mg of 1mg 22%
Manganese: 0.48mg of 2mg 21%
Selenium: 53µg of 55µg 97%

Mineral chart - relative view

426 mg
TOP 24%
38 mg
TOP 27%
49 mg
TOP 34%
1.6 mg
TOP 44%
255 mg
TOP 47%
18 µg
TOP 49%
162 mg
TOP 50%
0.16 mg
TOP 55%
1 mg
TOP 59%
0.07 mg
TOP 73%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 5% 7% 21% 0.33% 21% 20% 44% 38% 53% 3% 35% 21% 2.8%
Vitamin A: 252IU of 5,000IU 5%
Vitamin E : 1.1mg of 15mg 7%
Vitamin D: 2.1µg of 10µg 21%
Vitamin C: 0.3mg of 90mg 0.33%
Vitamin B1: 0.25mg of 1mg 21%
Vitamin B2: 0.26mg of 1mg 20%
Vitamin B3: 7.1mg of 16mg 44%
Vitamin B5: 1.9mg of 5mg 38%
Vitamin B6: 0.69mg of 1mg 53%
Folate: 12µg of 400µg 3%
Vitamin B12: 0.84µg of 2µg 35%
Choline: 115mg of 550mg 21%
Vitamin K: 3.3µg of 120µg 2.8%

Vitamin chart - relative view

84 IU
TOP 44%
0.23 mg
TOP 46%
Vitamin D
0.7 µg
TOP 46%
0.64 mg
TOP 50%
0.1 mg
TOP 53%
0.08 mg
TOP 54%
2.4 mg
TOP 55%
0.28 µg
TOP 56%
0.35 mg
TOP 64%
38 mg
TOP 68%
0.09 mg
TOP 72%
1.1 µg
TOP 77%
4 µg
TOP 83%

Macronutrients chart

12% 11% 23% 52% 2%
Protein:
Daily Value: 23%
11.5 g of 50 g
11.5 g (23% of DV )
Fats:
Daily Value: 16%
10.4 g of 65 g
10.4 g (16% of DV )
Carbs:
Daily Value: 8%
23 g of 300 g
23 g (8% of DV )
Water:
Daily Value: 3%
53.1 g of 2,000 g
53.1 g (3% of DV )
Other:
1.9 g
1.9 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 130% 131% 98% 107% 112% 77% 79% 88% 152%
Tryptophan: 363mg of 280mg 130%
Threonine: 1380mg of 1,050mg 131%
Isoleucine: 1368mg of 1,400mg 98%
Leucine: 2928mg of 2,730mg 107%
Lysine: 2352mg of 2,100mg 112%
Methionine: 804mg of 1,050mg 77%
Phenylalanine: 1389mg of 1,750mg 79%
Valine: 1593mg of 1,820mg 88%
Histidine: 1062mg of 700mg 152%

Fat type information

34% 42% 24%
Saturated Fat: 3.2 g
Monounsaturated Fat: 4 g
Polyunsaturated fat: 2.2 g

Carbohydrate type breakdown

93% 2% 2%
Starch: 19 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

6% 11% 82%
Sugar: 1.5 g
Fiber: 2.6 g
Other: 19 g

All nutrients for Pupusas per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 232kcal 12% 41% 4.9 times more than OrangeOrange
Protein 12g 27% 40% 4.1 times more than BroccoliBroccoli
Fats 10g 16% 33% 3.2 times less than CheeseCheese
Vitamin C 0.1mg 0% 53% 530 times less than LemonLemon
Net carbs 20g N/A 31% 2.7 times less than ChocolateChocolate
Carbs 23g 8% 32% 1.2 times less than RiceRice
Cholesterol 29mg 10% 41% 12.9 times less than EggEgg
Vitamin D 0.7µg 7% 46% 3.1 times less than EggEgg
Magnesium 38mg 9% 27% 3.7 times less than AlmondAlmond
Calcium 49mg 5% 34% 2.6 times less than MilkMilk
Potassium 255mg 8% 47% 1.7 times more than CucumberCucumber
Iron 1mg 13% 59% 2.6 times less than Beef broiledBeef broiled
Sugar 1.5g N/A 63% 6.2 times less than Coca-ColaCoca-Cola
Fiber 2.6g 10% 30% 1.1 times more than OrangeOrange
Copper 0.07mg 7% 73% 2.2 times less than ShiitakeShiitake
Zinc 1.6mg 15% 44% 3.9 times less than Beef broiledBeef broiled
Starch 19g 8% 91% 1.2 times more than PotatoPotato
Phosphorus 162mg 23% 50% 1.1 times less than Chicken meatChicken meat
Sodium 426mg 19% 24% 1.2 times less than White BreadWhite Bread
Vitamin A 84IU 2% 44% 198.9 times less than CarrotCarrot
Vitamin A RAE 10µg 1% 51%
Vitamin E 0.35mg 2% 64% 4.2 times less than KiwifruitKiwifruit
Selenium 18µg 32% 49%
Manganese 0.16mg 7% 55%
Vitamin B1 0.08mg 7% 54% 3.2 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 72% 1.5 times less than AvocadoAvocado
Vitamin B3 2.4mg 15% 55% 4 times less than Turkey meatTurkey meat
Vitamin B5 0.64mg 13% 50% 1.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.23mg 18% 46% 1.9 times more than OatOat
Vitamin B12 0.28µg 12% 56% 2.5 times less than PorkPork
Vitamin K 1.1µg 1% 77% 92.4 times less than BroccoliBroccoli
Trans Fat 0.08g N/A 64% 179.4 times less than MargarineMargarine
Folate 4µg 1% 83% 15.3 times less than Brussels sproutBrussels sprout
Choline 38mg 7% 68%
Saturated Fat 3.2g 16% 36% 1.9 times less than Beef broiledBeef broiled
Monounsaturated Fat 4g N/A 37% 2.5 times less than AvocadoAvocado
Polyunsaturated fat 2.2g N/A 30% 21.4 times less than WalnutWalnut
Tryptophan 0.12mg 0% 76% 2.5 times less than Chicken meatChicken meat
Threonine 0.46mg 0% 74% 1.6 times less than Beef broiledBeef broiled
Isoleucine 0.46mg 0% 75% 2 times less than Salmon rawSalmon raw
Leucine 0.98mg 0% 73% 2.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.78mg 0% 73% 1.7 times more than TofuTofu
Methionine 0.27mg 0% 73% 2.8 times more than QuinoaQuinoa
Phenylalanine 0.46mg 0% 77% 1.4 times less than EggEgg
Valine 0.53mg 0% 75% 3.8 times less than Soybean rawSoybean raw
Histidine 0.35mg 0% 73% 2.1 times less than Turkey meatTurkey meat
Fructose 0.33g 0% 89% 17.9 times less than AppleApple
Omega-3 - EPA 0g N/A 43% 172.5 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 45% 486.7 times less than SalmonSalmon
Omega-3 - ALA 0.09g N/A 86% 105.1 times less than Canola oilCanola oil
Omega-3 - DPA 0.01g N/A 48% 28.3 times less than SalmonSalmon
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 2g N/A 84% 6.3 times less than AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 232
% Daily Value*
16%
Total Fat 10g
14%
Saturated Fat 3.2g
0
Trans Fat 0g
9.7%
Cholesterol 29mg
19%
Sodium 426mg
7.7%
Total Carbohydrate 23g
10%
Dietary Fiber 2.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein 12g
Vitamin D 28mcg 4.7%

Calcium 49mg 4.9%

Iron 1mg 13%

Potassium 255mg 7.5%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Pupusas nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.