How many calories are in pupusas de frijoles?

November 24, 2025 •

4 min read

According to nutritional data from the USDA, one restaurant-prepared bean pupusa contains approximately 289 calories. The exact number, however, depends on several factors, and understanding the total caloric content is key for those monitoring their intake. So, how many calories are in pupusas de frijoles and what makes up that total?

Quick Summary

One standard pupusa de frijoles typically contains around 289 calories, though this can vary based on size and preparation. The caloric value primarily comes from the corn masa dough and the savory refried bean filling, with fat content influencing the final total.

Key Points

Calorie Count: A typical restaurant-prepared pupusa de frijoles contains approximately 289 calories per 125-gram serving.
Macronutrient Breakdown: The dish provides a balanced mix of 40g carbs, 7g protein, and 11g fat, with a significant 7g of dietary fiber.
Key Influencers: The calorie count is affected by size, any oil used in cooking, and whether additional fillings like cheese are included.
Nutritional Value: Pupusas de frijoles are a good source of fiber and essential minerals, with the nixtamalization of masa increasing calcium and niacin content.
Enjoy Mindfully: For a balanced meal, pair one or two pupusas with fiber-rich curtido, control portion sizes, and be aware of added oils.
Homemade Advantage: Preparing pupusas at home allows for better control over ingredients and oil, helping to manage the final calorie and fat content.

Understanding the Calorie Count in Pupusas de Frijoles

Pupusas de frijoles, a beloved staple of Salvadoran cuisine, are thick corn tortillas stuffed with refried beans. While a simple dish, its nutritional profile, particularly the calorie count, is influenced by several variables. For a single pupusa, the calorie range can fluctuate from around 229 to 289 kcal, depending on its size and how it’s cooked. A typical 125-gram serving is often cited as having approximately 286-289 calories. These calories are a combination of carbohydrates from the masa, protein from the beans, and fats from the preparation process.

Nutritional Breakdown of a Pupusa de Frijoles

Beyond just the raw calorie number, looking at the macronutrient composition provides a clearer picture of its nutritional value. For a single bean pupusa, the approximate breakdown is as follows:

Carbohydrates: Approximately 40 grams, providing energy from the corn masa and beans.
Protein: Around 7 grams, primarily from the protein-rich refried bean filling.
Fat: Roughly 11 grams, with a relatively low saturated fat content compared to some other fillings.
Fiber: An impressive 7 grams, thanks to the whole-grain masa and fiber-packed beans, which aids digestion and promotes fullness.

Factors That Impact the Final Calorie Count

Not all pupusas are created equal. The final calorie count is not a fixed number and can change based on several key factors. Knowing these can help you make more informed choices:

Size and Weight: A larger or thicker pupusa will naturally contain more ingredients and, therefore, more calories. Most nutritional data is based on a standard size, typically around 125 grams.
Preparation Method: While traditional pupusas are cooked on a dry griddle (comal), some restaurants may use oil during cooking, adding extra fat and calories. Homemade versions allow for greater control over this.
Bean Type and Preparation: The type of beans (red, black) and how they are prepared can slightly affect the calorie count. For example, beans cooked with extra oil or lard will increase the fat and calorie content.
Added Fillings: This article focuses specifically on pupusas de frijoles (bean only). However, mixing beans with cheese (pupusa de frijol con queso) will increase the protein, fat, and calcium content, and therefore, the overall calories.
Accompaniments: The calorie count does not include common toppings and sides. Eating a pupusa with liberal amounts of curtido (fermented cabbage slaw) and salsa adds negligible calories, but a side of fried plantains or crema would add significantly more.

Comparison of Common Pupusa Types

To put the calories of pupusas de frijoles into perspective, let’s compare them to other popular varieties. All values are approximate for a single, standard-sized restaurant-prepared pupusa based on USDA data.


Nutritional Value	Pupusa de Frijoles (Bean)	Pupusa con Queso (Cheese)	Pupusa de Cerdo (Pork)
Calories	~289 kcal	~300 kcal	~283 kcal
Protein	7 g	14 g	14 g
Fat	11 g	15 g	13 g
Saturated Fat	2.8 g	8 g	4 g
Carbohydrates	40 g	26 g	28 g
Fiber	7 g	3.4 g	3 g
Sodium	384 mg	468 mg	520 mg

A Nutritious and Balanced Meal Option

For those watching their diet, pupusas de frijoles offer several benefits. The nixtamalization process used for the corn masa increases the bioavailability of calcium and other nutrients. The fiber content from the beans and whole-grain masa promotes satiety, helping you feel full longer. This makes one or two pupusas, served with the traditional curtido and salsa, a balanced meal featuring carbs, protein, and fat. The key is mindful portion control and being aware of additional toppings or preparation methods.

How to Enjoy Pupusas on a Calorie-Conscious Diet

To make pupusas de frijoles fit into a healthy eating pattern, consider the following simple tips:

Choose Wisely: Stick to the bean-only version to keep fat content lower than cheese or mixed options.
Control Portion Sizes: Limit yourself to one or two pupusas per meal rather than multiple servings. Their dense nature means they are very filling.
Load Up on Curtido: The pickled cabbage slaw adds a refreshing tang and a boost of fiber and vitamins with very few calories. It's a perfect guilt-free topping.
Make Them at Home: Cooking pupusas on a dry griddle with no added oil can reduce the overall fat content significantly. Making your own refried beans also allows you to control the amount of fat used during preparation.
Balance Your Plate: Serve pupusas with a side salad or steamed vegetables to increase your overall fiber and nutrient intake for a more balanced meal.

Conclusion

So, how many calories are in pupusas de frijoles? A single, standard-sized pupusa is a hearty and satisfying meal component, clocking in at approximately 289 calories. While factors like size and preparation can cause some variation, its robust profile of carbohydrates, protein, and substantial fiber content make it a nutritious choice. When paired with traditional curtido and enjoyed in moderation, this delicious Salvadoran dish can be a healthy and flavorful part of your diet. For more detailed nutritional information on other foods, consult authoritative sources like the USDA FoodData Central database.

Frequently Asked Questions

A standard, restaurant-sized pupusa de frijoles typically has around 289 calories, according to USDA data. This can vary based on the specific recipe, size, and cooking method.

Not necessarily. A pupusa de frijoles generally has fewer calories than a cheese pupusa due to lower fat content, though it may have more carbs. The protein content is also lower than options with meat or cheese.

Yes, frying a pupusa will increase its calorie and fat content compared to cooking it on a dry griddle (comal). Traditional preparation does not involve frying, but some restaurants or at-home cooks may use oil.

Yes, pupusas can be part of a healthy meal, especially when consumed in moderation with nutrient-rich curtido and salsa. The masa provides whole grains and fiber, while the beans offer protein and additional fiber.

To reduce calories, consider eating smaller portions, opting for the bean-only filling, cooking them on a dry griddle without extra oil, and loading up on the low-calorie curtido.

Pupusas de frijoles are lower in fat and protein but higher in fiber and carbohydrates than pupusas con queso. Cheese pupusas have significantly more saturated fat.

Yes, the masa harina used for pupusas is made from nixtamalized corn, which is a whole grain. This process also enhances the nutritional value by increasing calcium and niacin levels.