The Base: Masa and Its Protein Contribution
At its core, a sope is a thick, fried or griddled tortilla-like disc made from masa harina, a special type of corn flour. While corn itself contains some protein, the masa base contributes a relatively small amount to the overall dish. A single plain masa sope shell might offer just a few grams of protein before any toppings are added. The masa provides the structural foundation but is primarily a source of carbohydrates, and its exact protein count can vary based on the specific brand of masa harina used and how it is prepared.
Popular Protein Additions and Their Impact
The true protein powerhouse in a sope is what is piled on top. For meat lovers, the protein content can climb rapidly. Here are some of the most common fillings and how they influence the total protein count:
- Carne Asada: Grilled, marinated steak is a staple topping. A single sope with carne asada can provide a solid dose of protein, often in the double digits.
- Carnitas: This slow-cooked, shredded pork is another popular choice, and like carne asada, it significantly boosts the protein value of the sope.
- Al Pastor: A mixture of seasoned, slow-cooked pork, al pastor is a flavorful and protein-rich option for a sope.
- Shredded Chicken: Chicken is a lean protein source that adds a healthy and substantial element to the dish.
- Chorizo: A flavorful, spicy sausage, chorizo also offers a good amount of protein, though it tends to come with higher fat content.
Vegetarian Protein Options
For those following a plant-based diet, a sope can still be a good source of protein with the right ingredients. Vegetarian sopes often feature fillings that add both flavor and nutritional value:
- Refried Beans: A scoop of refried beans is one of the most common and protein-rich vegetarian fillings for sopes.
- Black Beans: Whole or mashed black beans offer a hearty, fibrous, and protein-packed alternative.
- Cheese: Crumbled cotija or shredded Mexican cheese can add a few extra grams of protein and a creamy texture.
- Avocado: While primarily a source of healthy fats, avocado contains some protein and contributes to a more filling meal.
Comparison of Protein Content by Topping
To illustrate the difference, here is a comparison of the approximate protein content of a single sope based on different fillings. These values are estimates and can vary based on the portion size and specific recipe:
| Topping | Estimated Protein (per sope) | Primary Protein Source | Notes |
|---|---|---|---|
| Carne Asada | 12-15 grams | Steak | High-quality, lean steak provides significant protein. |
| Al Pastor | 10-13 grams | Pork | Flavorful pork marinade adds complexity. |
| Carnitas | 12-15 grams | Pork | Traditionally slow-cooked for tenderness. |
| Shredded Chicken | 10-12 grams | Chicken Breast | A leaner, popular protein option. |
| Refried Beans & Cheese | 8-10 grams | Beans, Cheese | A hearty vegetarian option with fiber. |
| Plain (masa only) | 2-4 grams | Masa Harina | Minimal protein, mostly carbohydrates. |
Factors Influencing Sope Protein Content
Beyond the choice of topping, several factors can influence the final protein count of a sope:
- Portion Size: A small, single-serving sope will naturally have less protein than a larger one or multiple servings.
- Preparation Method: The way ingredients are cooked can affect nutritional values. For instance, lean chicken breast has a different profile than pork carnitas, which often have higher fat content.
- Additional Garnishes: While smaller, additions like sour cream (crema), cheese, and salsa all contribute small amounts of protein and other nutrients.
- Restaurant vs. Homemade: The recipe used in a restaurant (like King Taco's) will have specific nutritional information, which can differ from a homemade version where ingredients and quantities are manually controlled.
Conclusion: Sopes as a Flexible Protein Source
In summary, the question of "how much protein does a sope have?" has a flexible answer that is driven by the choice of ingredients. While the masa base offers a small amount of protein, the significant protein boost comes from the fillings. Options range from lean grilled meats like carne asada to vegetarian-friendly beans, allowing for customization based on dietary needs and preferences. By choosing toppings rich in protein, a sope can be transformed from a simple snack into a well-rounded, protein-packed meal.
Recipe for a High-Protein Chicken Sope
For those looking to maximize the protein in their sope, consider this simple recipe:
Ingredients:
- 1 cup masa harina
- 3/4 cup warm water
- 1/2 teaspoon salt
- 1 cup shredded, cooked chicken breast
- 1/2 cup refried beans
- 1/4 cup crumbled cotija cheese
- Shredded lettuce, diced tomatoes, and avocado slices for garnish
Instructions:
- Prepare the Masa: In a bowl, combine masa harina and salt. Slowly mix in warm water until a soft, pliable dough forms. Let rest for 10 minutes.
- Form the Sopes: Divide the dough into 4 equal balls. Flatten each ball into a thick disc and cook on a griddle (comal) for 1-2 minutes per side. Pinch the edges to form a rim.
- Fry (Optional): For a crispy shell, fry the sopes in a shallow pan with oil until golden brown.
- Add Toppings: Spread warm refried beans on the sope. Top with shredded chicken, crumbled cotija, lettuce, and tomatoes. Serve immediately.
The Verdict on Sope Protein
Asope is a versatile dish, and its protein content is a direct reflection of its chosen toppings. While a simple cheese and bean sope provides a moderate amount, adding a generous portion of meat like carne asada or shredded chicken can turn it into a high-protein meal. This makes sopes a customizable choice for a variety of dietary goals. For more in-depth nutritional information on different foods, you can explore resources like the USDA's FoodData Central.
