Food
Pupusa nutrition facts
A typical portion of pupusa (1 item, any size; 130 g, meat) has 300 calories and 15g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 229 calories (with beans) to 256 (cheese only).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Pupusa, meat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 11.5g
- more than 57% of 8,218 USDA reference foods
- Calories per 100 g
- 232
- more than 61% of reference foods
- Sodium per 100 g
- 426mg
- more than 80% of reference foods
1 item, any size weighs 130 g in USDA's record for Pupusa, meat (FDC 2708610); across 4 records of pupusa USDA weighs it at 100 to 130 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 40% carbohydrate, 40% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium23 µg in 1 item, any size (130 g), 42% of the Daily Value
- Niacin3.1 mg in 1 item, any size (130 g), 19% of the Daily Value
- Zinc2.1 mg in 1 item, any size (130 g), 19% of the Daily Value
- Vitamin B60.3 mg in 1 item, any size (130 g), 18% of the Daily Value
- Phosphorus211 mg in 1 item, any size (130 g), 17% of the Daily Value
- Vitamin B120.4 µg in 1 item, any size (130 g), 15% of the Daily Value
- Magnesium49 mg in 1 item, any size (130 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2708610), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pupusa USDA describes
Cheese only has the most calories per 100 g (256); the fewest: With beans (229)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Pupusa, meat | 232 | 11.5 g | 10.4 g | 426 mg |
| Pupusa, cheese only | 256 | 11.7 g | 13.3 g | 400 mg |
| Pupusa, meat, with beans | 230 | 8.6 g | 9.7 g | 366 mg |
| Pupusa, with beans | 229 | 5.6 g | 9 g | 305 mg |
Every nutrient in this record (65)
The portion is 1 item, any size (130 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 15.0 g | 11.5 g | 30% |
| Total lipid (fat) | 13.6 g | 10.4 g | 17% |
| Carbohydrate, by difference | 29.9 g | 23.0 g | 11% |
| Energy | 302 kcal | 232 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 69.1 g | 53.1 g | |
| Total Sugars | 1.89 g | 1.45 g | |
| Fiber, total dietary | 3.38 g | 2.60 g | 12% |
| Cholesterol | 37.7 mg | 29.0 mg | 13% |
| Fatty acids, total saturated | 4.12 g | 3.17 g | 21% |
| Fatty acids, total monounsaturated | 5.15 g | 3.96 g | |
| Fatty acids, total polyunsaturated | 2.87 g | 2.21 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 63.7 mg | 49.0 mg | 5% |
| Iron, Fe | 1.31 mg | 1.01 mg | 7% |
| Magnesium, Mg | 49.4 mg | 38.0 mg | 12% |
| Phosphorus, P | 211 mg | 162 mg | 17% |
| Potassium, K | 332 mg | 255 mg | 7% |
| Sodium, Na | 554 mg | 426 mg | 24% |
| Zinc, Zn | 2.11 mg | 1.62 mg | 19% |
| Copper, Cu | 0.085 mg | 0.065 mg | 9% |
| Selenium, Se | 23.1 µg | 17.8 µg | 42% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 10.4 µg | 8.00 µg | |
| Vitamin A, RAE | 13.0 µg | 10.0 µg | 1% |
| Carotene, beta | 45.5 µg | 35.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.46 mg | 0.35 mg | 3% |
| Vitamin D (D2 + D3) | 0.91 µg | 0.70 µg | 5% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 978 µg | 752 µg | |
| Lutein + zeaxanthin | 33.8 µg | 26.0 µg | |
| Vitamin C, total ascorbic acid | 0.13 mg | 0.10 mg | 0% |
| Thiamin | 0.11 mg | 0.083 mg | 9% |
| Riboflavin | 0.11 mg | 0.087 mg | 9% |
| Niacin | 3.08 mg | 2.37 mg | 19% |
| Vitamin B-6 | 0.30 mg | 0.23 mg | 18% |
| Folate, total | 5.20 µg | 4.00 µg | |
| Vitamin B-12 | 0.36 µg | 0.28 µg | 15% |
| Choline, total | 49.9 mg | 38.4 mg | 9% |
| Vitamin K (phylloquinone) | 1.43 µg | 1.10 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 5.20 µg | 4.00 µg | |
| Folate, DFE | 5.20 µg | 4.00 µg | 1% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.012 g | 0.0090 g | |
| SFA 6:0 | 0.0091 g | 0.0070 g | |
| SFA 8:0 | 0.0078 g | 0.0060 g | |
| SFA 10:0 | 0.022 g | 0.017 g | |
| SFA 12:0 | 0.022 g | 0.017 g | |
| SFA 14:0 | 0.17 g | 0.13 g | |
| SFA 16:0 | 2.58 g | 1.99 g | |
| SFA 18:0 | 1.19 g | 0.92 g | |
| MUFA 18:1 | 4.76 g | 3.66 g | |
| PUFA 18:2 | 2.58 g | 1.99 g | |
| PUFA 18:3 | 0.12 g | 0.090 g | |
| PUFA 20:4 | 0.055 g | 0.042 g | |
| PUFA 22:6 n-3 (DHA) | 0.0039 g | 0.0030 g | |
| MUFA 16:1 | 0.26 g | 0.20 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.090 g | 0.069 g | |
| PUFA 20:5 n-3 (EPA) | 0.0052 g | 0.0040 g | |
| MUFA 22:1 | 0.0026 g | 0.0020 g | |
| PUFA 22:5 n-3 (DPA) | 0.0078 g | 0.0060 g |
Source: USDA FoodData Central, FDC 2708610: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pupusa?
300 in 1 item, any size (130 g) of meat; 229 to 256 per 100 g across USDA's descriptions.
How much protein is in pupusa?
15g in 1 item, any size; 11.5 g per 100 g.
How much sodium is in pupusa?
550mg in 1 item, any size; 426 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov