Pupusa, cheese only: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A thick, griddled corn tortilla from El Salvador, traditionally filled with gooey melted cheese, offering a simple yet incredibly satisfying bite. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 2 cups masa harina - 1 1/2 cups warm water - 1/2 tsp salt - 1 cup shredded Monterey Jack cheese - Vegetable oil for cooking - Curtido (pickled cabbage slaw) and salsa for serving Instructions: 1. In a bowl, combine masa harina and salt. Gradually add warm water, mixing until a soft, pliable dough forms. 2. Take a small ball of masa dough (about 2 inches). Flatten it slightly in your palm. 3. Make an indentation in the center and place about 1-2 tbsp of cheese. 4. Carefully fold the masa around the filling to seal it, then flatten it back into a disc (about 1/2 inch thick). 5. Heat a lightly oiled comal or non-stick skillet over medium heat. Cook pupusas for 5-7 minutes per side, until golden brown and cooked through. 6. Serve warm, traditionally with curtido and salsa.
Per 100g reference serving, Pupusa, cheese only provides 256 kcal of energy, 11.7g protein (18% of calories), 22.4g total carbohydrates (35% of calories, including 2.9g dietary fiber and 1.2g sugars), and 13.2g total fat (47% of calories).
Vitamins Profile in Pupusa, cheese only (Per 100g)
Track how Pupusa, cheese only contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 1.2 µg | 6% DV |
| Vitamin B12 (Cobalamin) | 0.45 µg | 18.8% DV |
| Vitamin A (RAE) | 89 µg | 9.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.44 mg | 2.9% DV |
| Vitamin K (Phylloquinone) | 1.7 µg | 1.4% DV |
| Vitamin B1 (Thiamin) | 0.042 mg | 3.5% DV |
| Vitamin B2 (Riboflavin) | 0.127 mg | 9.8% DV |
| Vitamin B3 (Niacin) | 0.483 mg | 3% DV |
| Vitamin B6 (Pyridoxine) | 0.149 mg | 8.8% DV |
| Total Folate (Vitamin B9) | 3 µg | 0.8% DV |
| Folate (Dietary Folate Equivalents) | 3 µg | 0.8% DV |
| Natural Food Folate | 3 µg | 0.8% DV |
| Choline | 16.9 mg | 3.1% DV |
| Preformed Retinol | 87 µg | 9.7% DV |
| Beta-Carotene | 18 µg | 0.5% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 2 µg | 0% DV |
Minerals & Electrolytes in Pupusa, cheese only (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.56 mg | 3.1% DV |
| Calcium (Ca) | 325 mg | 25% DV |
| Magnesium (Mg) | 36 mg | 8.6% DV |
| Potassium (K) | 120 mg | 2.6% DV |
| Zinc (Zn) | 1.87 mg | 17% DV |
| Selenium (Se) | 15 µg | 27.3% DV |
| Phosphorus (P) | 271 mg | 21.7% DV |
| Copper (Cu) | 0.037 mg | 4.1% DV |
| Sodium (Na) | 400 mg | 17.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.006 g | 1.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.098 g | 6.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.39 g | 10% DV |
| Monounsaturated Fat (MUFA) | 3.41 g | 11.4% DV |
| Polyunsaturated Fat (PUFA) | 1.55 g | 7.8% DV |
| Saturated Fat (SFA) | 6.48 g | 32.4% DV |
| Dietary Cholesterol | 32 mg | 10.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Pupusa, cheese only contains 256 calories (kcal), 11.7g of protein, 22.4g of carbohydrates (2.9g fiber, 1.2g total sugars), and 13.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pupusa, cheese only has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 8.09 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pupusa, cheese only: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pupusa, cheese only by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.