Pupusa, with beans: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A beloved Salvadoran staple, featuring a thick, griddled corn tortilla generously stuffed with savory refried beans. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 2 cups masa harina - 1 1/2 cups warm water - 1/2 tsp salt - 1 cup refried beans, warmed - 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 refried beans. 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, with beans provides 229 kcal of energy, 5.59g protein (10% of calories), 31.5g total carbohydrates (55% of calories, including 5.8g dietary fiber and 1.3g sugars), and 9.01g total fat (35% of calories).
Vitamins Profile in Pupusa, with beans (Per 100g)
Track how Pupusa, with beans 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 C (Ascorbic Acid) | 0.1 mg | 0.1% DV |
| Vitamin D (D2 + D3) | 0.7 µg | 3.5% DV |
| Vitamin B12 (Cobalamin) | 0.28 µg | 11.7% DV |
| Vitamin A (RAE) | 10 µg | 1.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.36 mg | 2.4% DV |
| Vitamin K (Phylloquinone) | 7.4 µg | 6.2% DV |
| Vitamin B1 (Thiamin) | 0.077 mg | 6.4% DV |
| Vitamin B2 (Riboflavin) | 0.03 mg | 2.3% DV |
| Vitamin B3 (Niacin) | 0.867 mg | 5.4% DV |
| Vitamin B6 (Pyridoxine) | 0.172 mg | 10.1% DV |
| Total Folate (Vitamin B9) | 4 µg | 1% DV |
| Folate (Dietary Folate Equivalents) | 4 µg | 1% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 39.6 mg | 7.2% DV |
| Preformed Retinol | 8 µg | 0.9% DV |
| Beta-Carotene | 35 µg | 1% DV |
| Lutein + Zeaxanthin | 26 µg | 0.3% DV |
| Lycopene | 752 µg | 7.5% DV |
Minerals & Electrolytes in Pupusa, with beans (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) | 1.46 mg | 8.1% DV |
| Calcium (Ca) | 51 mg | 3.9% DV |
| Magnesium (Mg) | 54 mg | 12.9% DV |
| Potassium (K) | 305 mg | 6.5% DV |
| Zinc (Zn) | 0.94 mg | 8.5% DV |
| Selenium (Se) | 7 µg | 12.7% DV |
| Phosphorus (P) | 144 mg | 11.5% DV |
| Copper (Cu) | 0.141 mg | 15.7% DV |
| Sodium (Na) | 305 mg | 13.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.33 g | 20.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.52 g | 18% DV |
| Monounsaturated Fat (MUFA) | 2.95 g | 9.8% DV |
| Polyunsaturated Fat (PUFA) | 2.88 g | 14.4% DV |
| Saturated Fat (SFA) | 2.19 g | 10.9% DV |
| Dietary Cholesterol | 29 mg | 9.7% 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, with beans contains 229 calories (kcal), 5.59g of protein, 31.5g of carbohydrates (5.8g fiber, 1.3g total sugars), and 9.01g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pupusa, with beans has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.405 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Pupusa, with beans: 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, with beans by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.