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    Nutritional Facts: Pupusas (El Salvadorean Tortilla)

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      4 cups (456g)
    masa harina
    2 teaspoons (12g)
    salt
    2 teaspoons (9g)
    baking powder
    4 tablespoons (51g)
    shortening
    1 1/2 cups (356g)
    warm water
    1/2 lb (227g)
    muenster cheese
    Total 1 serving
    Alanine (g) 3.2 0.0 n/a 0.0 n/a 1.5 5 1
    Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 1.9 0.0 n/a 0.0 n/a 2.0 4 1
    Ash (g) 6.9 12.0 6.6 0.0 0.4 8.3 34 6
    Aspartic acid (g) 2.7 0.0 n/a 0.0 n/a 3.6 6 1
    Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 620.2 2.9 677.5 0.0 10.7 1,629.0 2,940 490
    Calories 1,664.4 0.0 4.7 452.6 0.0 836.1 2,958 493
    Calories (kj) 6,967.7 0.0 19.6 1,893.9 0.0 3,501.2 12,382 2,064
    Carbohydrates (g) 347.9 0.0 2.2 0.0 0.0 2.5 353 59
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 218.1 218 36
    Copper (mg) 0.8 0.0 0.0 0.0 0.0 0.1 1 0
    Cystine (g) 0.9 0.0 n/a 0.0 n/a 0.3 1 0
    Dietary Fiber (g) 29.2 0.0 0.0 0.0 0.0 0.0 29 5
    Folate (mcg) 953.0 0.0 0.0 0.0 0.0 27.3 980 163
    Folate, DFE (mcg) 1,527.6 0.0 0.0 0.0 0.0 27.3 1,555 259
    Folate, food (mcg) 132.2 0.0 0.0 0.0 0.0 27.3 160 27
    Folic acid (mcg) 820.8 0.0 0.0 0.0 0.0 0.0 821 137
    Glutamic acid (g) 7.9 0.0 n/a 0.0 n/a 12.6 21 3
    Glycine (g) 1.6 0.0 n/a 0.0 n/a 1.0 3 0
    Histidine (g) 1.3 0.0 n/a 0.0 n/a 1.9 3 1
    Iron (mg) 34.2 0.0 1.0 0.0 0.0 0.9 36 6
    Isoleucine (g) 1.4 0.0 n/a 0.0 n/a 2.6 4 1
    Leucine (g) 5.1 0.0 n/a 0.0 n/a 5.1 10 2
    Lysine (g) 1.1 0.0 n/a 0.0 n/a 4.9 6 1
    Magnesium (mg) 424.1 0.1 3.6 0.0 3.6 61.3 493 82
    Manganese (mg) 2.0 0.0 0.0 n/a 0.0 0.0 2 0
    Methionine (g) 0.8 0.0 n/a 0.0 n/a 1.3 2 0
    Monounsaturated Fat (g) 4.5 0.0 0.0 22.8 0.0 19.8 47 8
    Niacin (mg) 45.3 0.0 0.0 0.0 0.0 0.2 46 8
    Pantothenic acid (mg) 0.9 0.0 0.0 0.0 0.0 0.4 1 0
    Phenylalanine (g) 2.1 0.0 n/a 0.0 n/a 2.8 5 1
    Phosphorus (mg) 975.8 0.0 912.5 0.0 0.0 1,063.3 2,952 492
    Phytosterols n/a 0.0 n/a 102.4 n/a n/a 102 17
    Polyunsaturated Fat (g) 7.9 0.0 0.0 13.4 0.0 1.5 23 4
    Potassium (mg) 1,199.3 1.0 0.5 0.0 3.6 304.4 1,509 251
    Proline (g) 3.4 0.0 n/a 0.0 n/a 5.9 9 2
    Protein (g) 42.3 0.0 0.0 0.0 0.0 53.2 96 16
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 674.8 675 112
    Riboflavin (mg) 3.7 0.0 0.0 0.0 0.0 0.7 4 1
    Saturated Fat (g) 2.4 0.0 0.0 12.8 0.0 43.4 59 10
    Selenium (mcg) 63.8 0.0 0.0 0.0 0.0 32.9 97 16
    Serine (g) 2.1 0.0 n/a 0.0 n/a 3.0 5 1
    Sodium (mg) 22.8 4,651.0 726.2 0.0 10.7 1,426.8 6,837 1,140
    Starch (g) 301.0 n/a n/a n/a n/a n/a 301 50
    Sugar n/a 0.0 0.0 0.0 0.0 2.5 3 0
    Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 6.7 0.0 0.0 0.0 0.0 0.0 7 1
    Threonine (g) 1.2 0.0 n/a 0.0 n/a 2.0 3 1
    Tocopherol, alpha n/a 0.0 0.0 3.1 0.0 0.6 4 1
    Tocopherol, beta n/a n/a n/a 0.2 n/a n/a 0 0
    Tocopherol, delta n/a n/a n/a 7.9 n/a n/a 8 1
    Tocopherol, gamma n/a n/a n/a 16.5 n/a n/a 17 3
    Total Fat (g) 17.6 0.0 0.0 51.2 0.0 68.3 137 23
    Tryptophan (g) 0.3 0.0 n/a 0.0 n/a 0.7 1 0
    Tyrosine (g) 1.1 0.0 n/a 0.0 n/a 2.6 4 1
    Valine (g) 1.9 0.0 n/a 0.0 n/a 3.4 5 1
    Vitamin A, IU (IU) 975.8 0.0 0.0 0.0 0.0 2,299.3 3,275 546
    Vitamin A, RAE (mcg) 50.2 0.0 0.0 0.0 0.0 677.1 727 121
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 3.3 3 1
    Vitamin B-6 (mg) 2.2 0.0 0.0 0.0 0.0 0.1 2 0
    Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 50.0 50 8
    Water (g) 41.2 0.0 0.4 0.0 355.1 94.9 492 82
    Zinc (mg) 8.2 0.0 0.0 0.0 0.0 6.4 15 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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