How many calories in a pupusa chicharron?

November 21, 2025 •

3 min read

A single pupusa with pork and cheese, often found in restaurants, contains around 283 calories. The precise number of calories in a pupusa chicharron is influenced by size, cooking methods, and ingredients.

Quick Summary

This article explores the calorie content of the chicharron pupusa. It covers the nutritional breakdown, key influencing factors, and compares it to other pupusa types. Find tips for modifying the dish to reduce calories.

Key Points

Calorie Range Varies: A single chicharron pupusa typically contains between 300 and 500 calories, but this can differ based on size and preparation.
Factors Affecting Calories: Size, the ratio of filling to masa, type of cheese, and the amount of oil used in cooking are the primary factors influencing the final calorie count.
Chicharron & Cheese are Key: The pork and cheese filling are the most calorically dense components, significantly contributing to the pupusa's total calories.
Healthier Modifications Possible: To reduce calories, you can opt for smaller pupusas, use less filling and oil, and incorporate more low-calorie fillings like beans.
Don't Forget Accompaniments: The calorie count also depends on toppings; low-calorie curtido and fresh salsa are preferable to creamy or heavy sauces.
Balanced Macronutrient Profile: Pupusas offer a mix of carbohydrates, protein, and fat, providing sustained energy, with the exact distribution varying by recipe.

Unpacking the Calorie Count of a Chicharron Pupusa

When you eat a pupusa, the nutritional value may not be your first thought. However, knowing the calorie count is useful if you are watching your intake. The number of calories in a pupusa chicharron can differ, with figures ranging from approximately 210 to over 390 calories for a single serving. This range highlights that a pupusa is a handmade meal, and every ingredient and preparation method plays a role.

Key factors influencing pupusa calories

Several factors affect the final calorie count of your pupusa chicharron. Understanding these can help you make informed choices.

Size: The size of the pupusa is the most direct factor. A larger, thicker pupusa will use more masa (corn flour dough) and filling, increasing total calories. Frozen or commercial varieties may be smaller and offer a lower calorie count than a large, handmade one from a local eatery.
Filling-to-Masa Ratio: A pupusa with a generous amount of filling will have a different nutritional profile than one that is mostly masa. Since chicharron and cheese are both calorically dense, a more heavily filled pupusa will be higher in calories.
Cooking Method and Oil: Some restaurants may use more oil or fat during cooking on a hot griddle (comal) to prevent sticking and add flavor. This can increase the fat and calorie content.
Type of Cheese: Many chicharron pupusas also contain cheese. The cheese type can influence the calorie count. Lighter, part-skim mozzarella will have fewer calories and less fat than full-fat options.

Comparing Chicharron Pupusas to Other Varieties

Compare the chicharron pupusa to other common types for context. This comparison can help illustrate why the type of filling is a major calorie differentiator.


Pupusa Type	Estimated Calories (Average)	Key Calorie Sources
Chicharrón (Pork)	283-390+	Pork, Fat, Masa
Chicharrón con Queso (Pork & Cheese)	300-500+	Pork, Fat, Cheese, Masa
Queso (Cheese Only)	225-300+	Cheese, Masa
Frijoles con Queso (Beans & Cheese)	250-350+	Beans, Cheese, Masa
Revuelta (Mixed)	280-400+	Pork, Cheese, Beans, Masa

Making healthier pupusa choices

There are ways to enjoy pupusas while being mindful of your diet.

Opt for more masa, less filling: You can control the ratio of filling to masa if you are making them at home. A thinner pupusa with a smaller amount of rich chicharron filling can save you calories.
Leaner fillings: Consider using leaner cuts of pork or a blend with other ingredients to reduce fat for homemade pupusas. You can also mix in beans to reduce the chicharron content while adding fiber.
Less oil during cooking: Use a non-stick griddle or pan and minimal oil when cooking. This prevents the pupusa from absorbing excess fats.
Portion control: Consider having one or two pupusas and supplementing with a larger portion of curtido (fermented cabbage slaw) and salsa roja. Curtido is low in calories and high in fiber, making it a great addition.

A breakdown of pupusa chicharron nutritional facts

A pupusa with chicharron offers a balanced macronutrient profile, providing carbohydrates from the masa, protein from the pork, and fat from both.

Carbohydrates: Masa, made from nixtamalized corn flour, is the main source of carbohydrates. This provides energy and a starchy base for the dish.
Protein: Chicharron (fried pork) and, if included, cheese, contribute a significant amount of protein, which is essential for muscle repair and satiety.
Fats: Both the chicharron and cheese contain fat, and the cooking oil also adds to this. Fat is a crucial energy source, but also the main driver of the higher calorie count in chicharron pupusas.

What about the accompaniments?

The overall calorie count of your pupusa meal also includes what you eat with it. Curtido is a flavorful, low-calorie slaw, but creamy sauces or other rich toppings can add calories quickly. A simple, fresh salsa is a great way to add flavor without excess calories.

Conclusion: Making sense of pupusa calories

Determining exactly how many calories in a pupusa chicharron is not a simple task due to the variability in ingredients, size, and preparation. However, by understanding the average ranges (roughly 300-500 for a typical chicharron and cheese version) and the factors that influence them, you can make smarter choices. Opting for smaller portions, less oil, and filling up on low-calorie side dishes like curtido are effective strategies for enjoying this Central American classic as part of a balanced diet. Ultimately, savoring your pupusa in moderation is key to balancing flavor and health goals.

Frequently Asked Questions

A standard-sized, restaurant-prepared pupusa with chicharron and cheese contains approximately 300 to 500 calories. This figure can vary based on size and how much filling is used.

A chicharron and cheese pupusa is generally higher in calories than a cheese-only pupusa due to the added fat from the pork. A cheese-only pupusa may contain closer to 225-300 calories, depending on size and cheese type.

Yes, the cooking method and the amount of oil used can impact the calorie count. A pupusa cooked with more oil on the griddle will absorb more fat and have a higher calorie content.

A pupusa revuelta, which contains a mix of chicharron, cheese, and sometimes beans, typically falls within a similar calorie range as the chicharron con queso, roughly 280-400+ calories on average.

Pair your pupusa with a generous serving of curtido, a fermented cabbage slaw, and a light tomato-based salsa roja. Both are low in calories and add a significant amount of fiber and flavor.

Not necessarily. While some commercial frozen varieties might be smaller and therefore have fewer calories, always check the nutritional label. The calorie count can vary significantly between brands and products.

When preparing at home, you can control the size of the pupusa, use a leaner cut of pork for the chicharron, and use a minimal amount of oil on a non-stick surface.