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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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