How many calories does an arepa have?

January 11, 2026 •

3 min read

According to the USDA, a single restaurant-prepared arepa weighing about 98 grams contains roughly 215 calories. However, this number is a starting point, as the calorie count can vary dramatically based on how the arepa is cooked and what fillings are added.

Quick Summary

The calorie count of an arepa is influenced by its size, preparation method, and fillings. While a basic baked or grilled arepa has a moderate number of calories, deep-fried versions and decadent fillings like cheese, meat, and eggs can significantly increase the total, making careful consideration of ingredients essential for a balanced diet.

Key Points

Variable Calorie Count: The number of calories in an arepa depends heavily on its size, preparation, and fillings, not just the basic cornmeal cake.
Preparation Method is Key: Baked or grilled arepas are significantly lower in calories and fat than their deep-fried counterparts.
Fillings Dictate Final Calories: While a plain arepa has around 215 calories, a cheese-filled arepa can reach over 420 calories.
Healthier Options Exist: To reduce calories, use lean protein, add plenty of vegetables, and bake or grill your arepas.
Arepas are Naturally Gluten-Free: As they are made from pre-cooked corn flour (masarepa), authentic arepas are a suitable option for those with gluten sensitivities.

Arepas are a staple in the cuisines of Colombia and Venezuela, traditionally made from a dough of pre-cooked cornmeal, salt, and water. They are naturally gluten-free and versatile, serving as a base for an endless variety of fillings. The seemingly simple nature of the arepa can be deceiving when it comes to nutritional value, as the preparation style and chosen ingredients are the true determinants of its caloric impact.

Caloric Breakdown of a Plain Arepa

A basic, homemade arepa is relatively modest in calories, particularly when it's prepared by baking or grilling rather than frying. A typical 98-gram plain arepa contains approximately 215 calories. The macronutrient composition consists mainly of carbohydrates from the cornmeal, with a smaller amount of protein and fat.

Carbohydrates: Approximately 36 grams. This provides a good source of complex carbohydrates for energy.
Protein: Around 5 grams. Adding lean protein sources can make the arepa a more complete meal.
Fat: Roughly 5 grams. A significant portion of this is saturated fat, which should be consumed in moderation.
Fiber: About 2.5 grams. The fiber content from whole-grain cornmeal can aid in digestion and gut health.

The Impact of Cooking Method

How an arepa is cooked is one of the most critical factors influencing its calorie count. The contrast between deep-frying and baking is particularly significant due to the amount of oil absorbed during cooking.

Frying vs. Baking: A Comparative Analysis


Feature	Baked Arepa	Fried Arepa
Calorie Count (Base)	~102 calories (excluding absorbed oil)	Substantially higher than a baked arepa due to oil absorption
Fat Content	Lower fat content	Can have a higher fat content due to oil absorbed during frying
Texture	Crispy exterior, soft interior	Deeply golden and crispy, often greasier
Best for	Health-conscious options	Decadent and traditional flavor profile

The Caloric Influence of Arepa Fillings

While the base arepa provides a foundation of carbohydrates, the fillings added transform it into a substantial, and potentially high-calorie, meal. A seemingly healthy arepa can quickly become a caloric indulgence depending on what you choose to stuff inside.

Common Fillings and Their Caloric Impact

Arepa con Queso (with cheese): An arepa filled with cheese can range from 160 to over 420 calories, depending on the type and quantity of cheese used. A fatty, high-calorie cheese will significantly increase the total.
Arepa con Huevo (with egg): A classic Colombian-style arepa filled with egg can add a significant amount of protein and fat. A recipe for arepas with scrambled eggs (perico style) can reach up to 260 calories per serving.
Reina Pepiada (chicken and avocado salad): This popular Venezuelan arepa filling features shredded chicken mixed with creamy avocado and mayonnaise. Its high fat and protein content make it one of the more calorie-dense options, potentially pushing the total calorie count to over 500.
Carne Mechada (shredded beef): A hearty shredded beef filling is another protein-packed and flavorful choice. Depending on the portion size and how the beef is prepared, this filling can easily add hundreds of calories to your arepa.

Strategies for a Healthier Arepa

Those looking to enjoy arepas while managing their calorie intake can do so with mindful choices. Simple substitutions and preparation methods can make a big difference.

Health-Conscious Arepa Tips

Bake, don't fry: Choose to bake or grill your arepas on a non-stick surface with minimal oil.
Opt for lean fillings: Instead of fatty meats or excessive cheese, consider lean protein options like shredded chicken breast or black beans.
Load up on vegetables: Incorporate fresh vegetables like bell peppers, onions, or salsa to add flavor and nutrients without a lot of extra calories.
Use avocado sparingly: While healthy, avocado is high in fat and calories. Use it as a topping for flavor rather than a heavy filling.
Control portion sizes: Consider making smaller arepas or serving a single arepa as a side dish rather than the main course to keep calories in check.

Conclusion

Ultimately, how many calories an arepa has is not a single, fixed number but a customizable metric based on your choices. The base cornmeal cake is a reasonably low-calorie foundation, but the preparation method and fillings you add are what truly determine the final count. By being mindful of these factors—opting for baking over frying and choosing lean, vegetable-heavy fillings—you can easily enjoy arepas as part of a balanced and healthy diet.

For a wide range of recipes and filling ideas, consult Latin American cooking blogs and nutritional resources.

Frequently Asked Questions

Arepas can be a healthy part of a balanced diet, especially when baked or grilled and filled with lean protein and vegetables. They are naturally gluten-free and provide complex carbohydrates and fiber.

A medium-sized (approx. 98g) plain arepa, typically baked or grilled, contains roughly 215 calories.

Yes, fried arepas have significantly more calories due to the high amount of oil absorbed during the deep-frying process compared to baking or grilling.

An arepa con queso (with cheese) can contain anywhere from 160 to over 420 calories, depending on the amount and type of cheese used.

To lower the calorie count, bake or grill your arepa instead of frying it. Opt for lean fillings like beans or shredded chicken and increase the vegetable content.

Yes, masarepa is a specialized pre-cooked corn flour that is different from standard cornmeal and masa harina, which is used for tortillas. Masarepa provides a specific texture ideal for arepas.

Yes, you can add finely chopped vegetables or seeds like chia and flaxseeds to the arepa dough to increase fiber and nutrient content, as well as reduce the overall caloric density per serving.