Calories in Pupusa, cheese only
Generic food Meals and Dishes
Pupusa, cheese only contains 256 kcal per 100 g. A typical serving of 1 cup (170 g) provides about 435 kcal.
Roughly 47% of its calories come from fat, with 35% from carbohydrates and 18% from protein (estimated with general energy factors).
That is more energy than the typical item in other mexican mixed dishes on FoodFactly, where the median is 216 kcal per 100 g across 52 foods.
100 g provides 27% of the Daily Value for selenium, 25% of the Daily Value for calcium and 22% of the Daily Value for phosphorus.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 256 kcal | |
| Total fat C | 13.2 g | 17% |
| Saturated fat C | 6.5 g | 32% |
| Cholesterol C | 32 mg | 11% |
| Sodium C | 400 mg | 17% |
| Total carbohydrates C | 22.4 g | 8% |
| Dietary fiber C | 2.9 g | 10% |
| Total sugars C | 1.2 g | |
| Protein C | 11.7 g | 23% |
| Vitamin A C | 89 µg | 10% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.2 µg | 6% |
| Vitamin E C | 0.44 mg | 3% |
| Vitamin K C | 1.7 µg | 1% |
| Thiamin (B1) C | 0.042 mg | 4% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 0.48 mg | 3% |
| Vitamin B6 C | 0.15 mg | 9% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 C | 0.45 µg | 19% |
| Choline C | 16.9 mg | 3% |
| Calcium C | 325 mg | 25% |
| Iron C | 0.56 mg | 3% |
| Magnesium C | 36 mg | 9% |
| Phosphorus C | 271 mg | 22% |
| Potassium C | 120 mg | 3% |
| Zinc C | 1.9 mg | 17% |
| Copper C | 0.037 mg | 4% |
| Selenium C | 15 µg | 27% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18%
- Carbohydrates 35%
- Fat 47%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.7 gabove the median for other mexican mixed dishes (median 11.3 g)
- Fiber2.9 gin the top quarter of other mexican mixed dishes (median 2.1 g)
- Sugars1.2 gabove the median for other mexican mixed dishes (median 1 g)
- Fat13.2 gabove the median for other mexican mixed dishes (median 10.6 g)
- Saturated fat6.5 gin the top quarter of other mexican mixed dishes (median 3.4 g)
- Sodium400 mgbelow the median for other mexican mixed dishes (median 448 mg)
- Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
- Water50.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.4 g |
|---|---|
| Polyunsaturated fat C | 1.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.006 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0.23 g |
| SFA 6:0 C | 0.19 g |
| SFA 8:0 C | 0.12 g |
| SFA 10:0 C | 0.27 g |
| SFA 12:0 C | 0.3 g |
| SFA 14:0 C | 0.96 g |
| SFA 16:0 C | 3 g |
| SFA 18:0 C | 1.2 g |
| MUFA 18:1 C | 3.1 g |
| PUFA 18:3 C | 0.098 g |
| PUFA 20:4 C | 0.02 g |
| MUFA 16:1 C | 0.2 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.03 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.008 g |
Carotenoids (6)
| Beta-carotene C | 18 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 2 µg |
| Retinol C | 87 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 50.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 3 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pupusa
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pupusa, with beans | 229 | 5.6 g | 31.5 g | 9 g |
| Pupusa, meat | 232 | 11.5 g | 23 g | 10.4 g |
| Pupusa, meat, with beans | 230 | 8.6 g | 27.3 g | 9.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Restaurant, Latino, pupusas con queso (pupusas, cheese) | 256 | 11.7 g | 22.4 g | 13.3 g |
| Egg sandwich on wheat bread, with cheese | 246 | 12.9 g | 21.2 g | 12.2 g |
| Taco, fish | 275 | 11.6 g | 23 g | 15.3 g |
| Hot dog sandwich, turkey, on wheat bun | 241 | 11.9 g | 22.2 g | 11.4 g |
| Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce | 259 | 12.2 g | 22.7 g | 13.3 g |
| Egg burrito | 249 | 10.9 g | 20.1 g | 13.7 g |
| Quesadilla, egg | 249 | 10.9 g | 20.1 g | 13.7 g |
| Nachos, chicken | 242 | 11.2 g | 19.9 g | 13.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pupusa?
100 g of pupusa has 256 kcal. 1 cup (170 g): about 435 kcal.
Is pupusa high in protein?
Pupusa contains 11.7 g of protein per 100 g (23% of the 50 g Daily Value), or 19.9 g in 1 cup (170 g). About 18% of its calories come from protein. Compared with other other mexican mixed dishes, that is above the median (median 11.3 g).
How many carbs are in pupusa?
Pupusa has 22.4 g of total carbohydrates per 100 g, including 2.9 g of fiber and 1.2 g of sugars.
How much fat is in pupusa?
Pupusa contains 13.2 g of fat per 100 g, of which 6.5 g is saturated (32% of the Daily Value).
What vitamins and minerals does pupusa contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (27% DV), calcium (25% DV), phosphorus (22% DV), Vitamin B12 (19% DV) and zinc (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pupusa?
100 g contains 400 mg of sodium, 17% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708608. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.