The Nutritional Breakdown of a Pork and Cheese Pupusa
The pork and cheese pupusa, or pupusa revuelta, is a culinary staple of El Salvador, featuring a thick corn tortilla (masa) stuffed with a savory filling of ground cooked pork (chicharrón) and cheese. The total calorie count is a sum of its parts, with the masa dough, the pork, and the cheese all contributing to the final nutritional profile. For example, nutrition tracking sites often list one pupusa in the range of 280 to 390 calories. Breaking down the macronutrients further reveals a balance of carbohydrates, protein, and fat.
- Carbohydrates: The bulk of the carbohydrates come from the corn masa dough. This provides a dense and satisfying foundation for the filling.
- Protein: Protein is derived primarily from the pork and cheese. Pork offers a significant protein boost, while the cheese adds more, along with fat.
- Fat: The fat content is contributed by the cheese, the pork itself (especially if chicharrón is used), and the oil used to cook the pupusa on the griddle.
Factors Influencing Calorie Count
Not all pork and cheese pupusas are created equal. Several variables can cause significant fluctuations in their calorie count:
- Size: A larger pupusa naturally contains more ingredients and therefore more calories than a smaller one. Standard sizes can vary widely between vendors and homemade recipes.
- Filling-to-Dough Ratio: The proportion of filling to masa can alter the balance of calories. A pupusa with a generous, fatty pork and cheese filling will be more calorie-dense than one that is mostly masa.
- Cooking Method: The most traditional method involves cooking the pupusa on a comal (griddle) with a small amount of oil. However, some preparations may use more oil, increasing the overall fat and calorie content.
- Specific Ingredients: The type of cheese (such as quesillo vs. a low-fat alternative) and the cut of pork used will affect both the fat and calorie content. Restaurant-prepared versions often differ nutritionally from those made at home with carefully selected ingredients.
Calorie Comparison: Pork & Cheese vs. Other Pupusas
To put the pork and cheese pupusa into perspective, here is a comparison with other common pupusa varieties based on nutritional data found from various sources:
| Pupusa Type | Approx. Calories (1 pupusa) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Pork and Cheese (Revuelta) | 280-390 | 10-14 | 13-19 | 27-58 |
| Cheese Only (Queso) | 300 | 14 | 16 | 26 |
| Bean and Cheese | 289-370 | 7-16 | 11-20 | 33-40 |
| Pork Only (Chicharrón) | 283 | 14 | 13 | 28 |
As you can see from the table, the pork and cheese variety falls within a comparable calorie range to other popular fillings. The bean and cheese option can sometimes be lower in calories and fat, depending on the preparation. The cheese-only pupusa has a notable amount of protein and fat from the dairy.
Tips for a Healthier Pupusa
For those watching their caloric intake, there are several ways to enjoy pupusas without overdoing it. A few simple modifications can help reduce the total calorie count while still enjoying the flavor.
- Choose a Leaner Filling: Opt for a bean or vegetable filling instead of pork, or mix leaner pork with a larger portion of beans.
- Minimize Added Oil: If cooking at home, use a non-stick pan and minimal oil. The traditional cooking method uses very little oil, so be mindful of how it's prepared when ordering out.
- Control Portion Size: Stick to one pupusa and pair it with a large serving of curtido (the cabbage slaw) to increase fiber and help you feel full.
- Make Your Own Curtido: The curtido is a fresh, low-calorie, and flavorful accompaniment that provides crunch and nutrients. Making your own allows you to control the ingredients and avoid excess sodium.
- Add Extra Vegetables: Serve your pupusa with a side of avocado, salsa, or fresh vegetables to enhance the flavor and nutritional value.
Conclusion
Determining exactly how many calories are in a pork and cheese pupusa is not an exact science due to the variation in recipes and preparation methods. However, it is safe to estimate that a single, average-sized pupusa contains anywhere from 280 to 390 calories. The primary sources of these calories are the masa dough, the savory pork, and the cheese filling. To enjoy pupusas more health-consciously, consider controlling portion sizes, choosing leaner fillings, and focusing on a minimal-oil cooking method. By understanding these factors, you can make informed decisions and savor this iconic dish guilt-free. For more nutritional context on pupusas, check out a nutritionist's perspective on their health benefits and potential drawbacks. Read more from Your Latina Nutritionist.
