Calories in Pupusa, with beans
Generic food Meals and Dishes
Pupusa, with beans contains 229 kcal per 100 g. A typical serving of 1 cup (170 g) provides about 389 kcal.
Roughly 55% of its calories come from carbohydrates, with 35% from fat and 10% from protein (estimated with general energy factors).
That is close to the median for other mexican mixed dishes on FoodFactly (216 kcal per 100 g).
100 g provides 16% of the Daily Value for copper, 13% of the Daily Value for magnesium and 13% of the Daily Value for selenium.
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 | 229 kcal | |
| Total fat C | 9 g | 12% |
| Saturated fat C | 2.2 g | 11% |
| Cholesterol C | 29 mg | 10% |
| Sodium C | 305 mg | 13% |
| Total carbohydrates C | 31.5 g | 11% |
| Dietary fiber C | 5.8 g | 21% |
| Total sugars C | 1.3 g | |
| Protein C | 5.6 g | 11% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0.7 µg | 4% |
| Vitamin E C | 0.36 mg | 2% |
| Vitamin K C | 7.4 µg | 6% |
| Thiamin (B1) C | 0.077 mg | 6% |
| Riboflavin (B2) C | 0.03 mg | 2% |
| Niacin (B3) C | 0.87 mg | 5% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 C | 0.28 µg | 12% |
| Choline C | 39.6 mg | 7% |
| Calcium C | 51 mg | 4% |
| Iron C | 1.5 mg | 8% |
| Magnesium C | 54 mg | 13% |
| Phosphorus C | 144 mg | 12% |
| Potassium C | 305 mg | 6% |
| Zinc C | 0.94 mg | 9% |
| Copper C | 0.14 mg | 16% |
| Selenium C | 7 µg | 13% |
% 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 10%
- Carbohydrates 55%
- Fat 35%
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
- Protein5.6 gin the lowest quarter of other mexican mixed dishes (median 11.3 g)
- Fiber5.8 gin the top quarter of other mexican mixed dishes (median 2.1 g)
- Sugars1.3 gabove the median for other mexican mixed dishes (median 1 g)
- Fat9 gbelow the median for other mexican mixed dishes (median 10.6 g)
- Saturated fat2.2 gin the lowest quarter of other mexican mixed dishes (median 3.4 g)
- Sodium305 mgin the lowest quarter of other mexican mixed dishes (median 448 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water52.2 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 g |
|---|---|
| Polyunsaturated fat C | 2.9 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 2.5 g |
| SFA 4:0 C | 0.004 g |
| SFA 6:0 C | 0.002 g |
| SFA 8:0 C | 0.003 g |
| SFA 10:0 C | 0.008 g |
| SFA 12:0 C | 0.007 g |
| SFA 14:0 C | 0.069 g |
| SFA 16:0 C | 1.4 g |
| SFA 18:0 C | 0.61 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.33 g |
| PUFA 20:4 C | 0.011 g |
| MUFA 16:1 C | 0.1 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.056 g |
| MUFA 22:1 C | 0.003 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 35 µg |
|---|---|
| Lycopene C | 752 µg |
| Lutein + zeaxanthin C | 26 µg |
| Retinol C | 8 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 52.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 4 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, cheese only | 256 | 11.7 g | 22.4 g | 13.2 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 frijoles (pupusas, bean) | 229 | 5.6 g | 31.5 g | 9 g |
| TACO BELL, Bean Burrito | 209 | 7.4 g | 31.2 g | 6.1 g |
| Fast foods, burrito, with beans and cheese | 205 | 7.4 g | 31.2 g | 6.1 g |
| Burrito, with beans, cheese | 196 | 8.1 g | 29.5 g | 5.2 g |
| Burrito, with beans, no cheese | 188 | 7.4 g | 30.8 g | 4 g |
| Taco, corn tortilla, with beans, cheese | 176 | 5.8 g | 23 g | 7.3 g |
| Taco, with beans, no cheese | 167 | 5 g | 24 g | 6.2 g |
| Pizza, cheese and vegetables, whole wheat thick crust | 231 | 9.7 g | 28.7 g | 9.3 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 229 kcal. 1 cup (170 g): about 389 kcal. 1 item, any size (130 g): about 298 kcal.
How much protein is in pupusa?
Pupusa contains 5.6 g of protein per 100 g (11% of the 50 g Daily Value), or 9.5 g in 1 cup (170 g). About 10% of its calories come from protein. Compared with other other mexican mixed dishes, that is in the lowest quarter (median 11.3 g).
How many carbs are in pupusa?
Pupusa has 31.5 g of total carbohydrates per 100 g, including 5.8 g of fiber and 1.3 g of sugars.
How much fat is in pupusa?
Pupusa contains 9 g of fat per 100 g, of which 2.2 g is saturated (11% of the Daily Value).
What vitamins and minerals does pupusa contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (16% DV), magnesium (13% DV), selenium (13% DV), Vitamin B12 (12% DV) and phosphorus (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pupusa?
100 g contains 305 mg of sodium, 13% 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 2708609. 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.