A Detailed Look at the Calories in a Pupusa de Frijol with Queso
Determining the precise calorie count for a pupusa can be tricky, as it depends heavily on the specific recipe and preparation method used. The combination of masa (corn dough), refried beans ($frijol$), and cheese ($queso$) creates a hearty and filling dish. The primary variables are the amount and type of cheese, the quantity of cooking oil, and the overall size of the pupusa. While a reference point from USDA data for a restaurant-prepared bean pupusa is approximately 289 calories, incorporating cheese and varying cooking methods can alter this figure significantly.
Factors Influencing Calorie and Nutrient Content
Several elements contribute to the final nutritional profile of your bean and cheese pupusa. Understanding these can help you make more informed dietary choices.
Key factors include:
- Size: A smaller, homemade pupusa will have fewer calories than a larger, thicker one often served at restaurants. Portion size is a major determinant of total caloric intake.
- Type of Cheese: Different cheeses have varying fat and calorie levels. Using a lower-fat cheese can reduce the total calorie count. For instance, while a pure cheese pupusa might contain a significant amount of saturated fat, a frijol con queso version often balances this out.
- Cooking Method: Pupusas are traditionally fried on a griddle ($comal$) with oil. The amount of oil used is a critical variable. A pupusa cooked with minimal oil will be lower in calories than one heavily fried.
- Bean-to-Cheese Ratio: The balance between the bean and cheese filling will also shift the macronutrient breakdown. Bean-heavy pupusas tend to be higher in fiber, while cheese-heavy ones are higher in protein and fat.
- Curtido and Salsa: These toppings are often served with pupusas. While they are low in calories and can add valuable nutrients, any additions like sour cream or extra sauces will increase the overall calorie count. The crunchy, vinegary curtido offers a refreshing contrast and adds very few calories.
Macronutrient Breakdown
The nutritional data for a pupusa de frijol con queso shows it is a well-rounded food, providing a good mix of carbohydrates, protein, and fat.
A representative breakdown might look like this (based on various sources):
- Carbohydrates: Typically around 40g, derived from the corn masa and refried beans. This provides sustained energy.
- Protein: Around 7-10g, from the beans and cheese, which is essential for muscle repair and satiety.
- Fat: Approximately 11g, which includes fats from the cheese and cooking oil. The exact amount can vary significantly based on the preparation.
- Fiber: A key benefit of the bean filling is the high fiber content, which promotes digestive health. A bean pupusa can provide a significant percentage of your daily fiber intake.
Nutritional Comparison: Frijol con Queso vs. Other Fillings
To understand the nuances, it's helpful to compare the standard frijol con queso with other popular varieties like cheese-only ($queso$) and mixed ($revuelta$). Below is a comparison table using data from various sources.
| Nutrient (per single pupusa) | Frijol con Queso (approx.) | Queso (Cheese Only) (approx.) | Revuelta (Pork & Cheese) (approx.) |
|---|---|---|---|
| Calories | 240–290 kcal | 300 kcal | 225 kcal |
| Protein | 7–10 g | 14 g | 14 g |
| Total Fat | 11–15 g | 16 g | 9 g |
| Carbohydrates | 40 g | 26 g | 23 g |
| Dietary Fiber | 7 g | 3.4 g | 2 g |
| Saturated Fat | 2.8–4 g | 7.6 g | 3 g |
Note: Values are approximate and based on typical restaurant preparations. The 'revuelta' figure from MyPlate appears to be a leaner recipe, which can vary widely in reality.
Tips for a Healthier Pupusa
If you are mindful of your calorie intake, there are simple adjustments you can make without sacrificing flavor.
- Choose Wisely: Opt for fillings that prioritize fiber-rich beans over heavy, fatty meat fillings.
- Reduce the Oil: If making them at home, use non-stick cooking spray instead of a heavy amount of oil on the griddle.
- Balance the Meal: Pair your pupusa with a larger portion of curtido and a fresh, low-calorie salsa to increase your vegetable intake and fiber without adding significant calories. The vinegary crunch of the curtido complements the rich pupusa perfectly.
- Control Portion Size: Enjoy a single pupusa as a substantial snack or a small meal, rather than consuming multiple large ones in one sitting.
- Drink Smart: Choose water or unsweetened iced tea instead of sugary sodas, which often accompany meals and can add hundreds of extra calories.
Conclusion
While the specific number can vary, you can expect a typical pupusa de frijol with Queso to fall in the 240-290 calorie range. This versatile and delicious dish offers a solid mix of carbohydrates for energy and protein and fiber for satiety. By being aware of preparation methods, portion sizes, and filling choices, you can easily incorporate this Central American delicacy into a balanced and healthy diet. For more in-depth nutritional information on different pupusa types, you can consult resources like the USDA data cited in various health nutrition sites. For example, Your Latina Nutritionist provides an excellent breakdown of pupusa nutrition.
