Nutrition Facts: Do Pupusas Have Flour in Them?

November 11, 2025 •

3 min read

Archaeological evidence suggests that pupusas were first made by the indigenous Pipil tribes in El Salvador over 2,000 years ago. This beloved national dish is a frequent subject of curiosity, and many people ask, 'Do pupusas have flour in them?'. The answer lies in the traditional preparation using a unique corn dough.

Quick Summary

Pupusas are made from nixtamalized corn dough, called masa harina, not standard wheat flour, making them naturally gluten-free. Their nutritional value depends on the filling, which can include cheese, beans, or pork.

Key Points

Masa Harina Base: Pupusas are made from a corn flour dough called masa harina, which has undergone nixtamalization, not regular wheat flour.
Naturally Gluten-Free: Because they are corn-based, traditional pupusas are naturally gluten-free, a key benefit for those with celiac disease or gluten sensitivity.
Enhanced Nutrition: The nixtamalization process makes the corn's niacin more bioavailable and increases calcium content.
Filling-Dependent Nutrients: The overall nutritional profile, including protein, fat, and fiber, varies based on the filling used (e.g., cheese, beans, meat).
Balanced with Curtido: For a more balanced meal, pupusas are traditionally served with curtido, a tangy cabbage slaw that adds fiber and cuts through the richness.
Healthy Whole Grain: With their whole-grain corn masa foundation, pupusas can be a nutritious component of a well-rounded diet.

The Foundation: Masa Harina, Not Wheat Flour

For those wondering, do pupusas have flour in them?, the answer is yes, but it's not the wheat flour many associate with bread or pastries. The traditional and most common base for pupusas is masa harina, a specially prepared corn flour. This ingredient is central to many Latin American dishes and is what gives pupusas their distinct flavor, texture, and nutritional profile. The masa dough is formed into a thick, hand-pressed patty before being stuffed with savory fillings and cooked on a griddle.

The Nixtamalization Process Explained

The unique properties of masa harina stem from an ancient Mesoamerican process called nixtamalization. This involves soaking and cooking the corn kernels in an alkaline solution, traditionally limewater.

This process is vital for several reasons:

Enhances Nutrition: Nixtamalization releases the corn's niacin (Vitamin B3), making it bioavailable and easier for the human body to absorb. It also adds a significant amount of calcium to the final product.
Improves Digestibility: The process breaks down the tough outer hull of the corn kernel, which improves its digestibility.
Changes Texture and Flavor: The alkaline treatment and subsequent grinding create a dough that is soft, pliable, and has a richer, more earthy corn flavor than dough made from untreated corn flour.

Comparing Masa Harina to Other Flours

It is important to differentiate masa harina from other flour types, which is key to understanding why pupusas are naturally gluten-free.


Feature	Masa Harina	Regular Wheat Flour	Rice Flour	Cornmeal
Base Grain	Corn (nixtamalized)	Wheat	Rice	Corn (untreated)
Gluten Content	None (naturally gluten-free)	High	None (naturally gluten-free)	None (naturally gluten-free)
Taste Profile	Rich, earthy, distinct corn flavor	Neutral, can vary based on milling	Mild, can be slightly sweet	Coarse, strong corn flavor
Texture	Soft, pliable, used for dough	Fine, used for baking and thickening	Fine, makes a crispier pupusa	Coarse, gritty, used for cornbread
Nixtamalization	Yes	No	No	No

Some regional variants of pupusas, particularly in the town of Olocuilta, El Salvador, use rice flour instead of corn masa for a slightly crispier texture. This variation also remains gluten-free.

Nutritional Breakdown and Health Considerations

Pupusas offer a complex and satisfying nutritional profile, though it can vary significantly depending on the filling.

Carbohydrates: The masa harina base provides complex carbohydrates for sustained energy.
Protein and Fiber: Fillings like beans and meat, and the masa itself, contribute to protein and fiber content. Adding a side of curtido, a pickled cabbage slaw, increases the fiber intake.
Vitamins and Minerals: Thanks to nixtamalization, pupusas are a source of niacin and calcium. Different fillings add other micronutrients; for example, bean pupusas are a good source of iron, magnesium, and zinc.
Saturated Fat and Sodium: Be mindful that saturated fat and sodium can be high, particularly in restaurant-prepared or cheese-heavy varieties. Choosing lean protein fillings and controlling salt during preparation can mitigate this.

Pairing Pupusas for a Balanced Meal

While delicious on their own, pupusas are often served with complementary side dishes that enhance flavor and nutritional balance. The most traditional accompaniments are curtido and a mild tomato salsa.

Curtido: A lightly fermented cabbage slaw with carrots and onions, mixed with vinegar, spices, and oregano. The tangy and crunchy slaw cuts through the richness of the pupusa and adds a dose of gut-healthy probiotics and fiber.
Salsa Roja: A simple, mild tomato-based salsa, which adds moisture, flavor, and additional nutrients like vitamins A and C from the tomatoes.

This combination provides a complete meal with carbohydrates, protein, fat, and a healthy dose of fiber from the vegetables, making it a well-rounded option.

Conclusion: A Wholesome and Authentic Choice

Ultimately, pupusas are a naturally gluten-free dish made from corn masa harina, not wheat flour. The nixtamalization process makes them a more nutritious choice than dishes made with standard cornmeal. Their nutritional value is influenced by the filling and preparation method, but with moderate choices and complementary sides like curtido and salsa, they can fit well into a balanced diet. Whether you're enjoying a simple bean and cheese pupusa or a more complex pork variety, you can savor this Salvadoran staple with a clear understanding of its healthy, whole-grain foundation. For more information on dietary recommendations, resources like the Food and Agriculture Organization offer helpful guidelines.

Frequently Asked Questions

Traditional pupusas are made from masa harina (corn flour), which does not contain gluten, making them naturally safe for people with celiac disease. However, it's essential to confirm with the cook or restaurant that no cross-contamination with wheat flour has occurred during preparation.

Masa harina is made from corn that has been treated through a process called nixtamalization, which improves its flavor, texture, and nutritional value. Regular corn flour is simply ground corn that has not undergone this process, making it an unsuitable substitute for pupusa dough.

The calorie count of a pupusa varies based on its size, filling, and preparation method. For example, a single cheese pupusa may contain around 300 kcal, while a bean pupusa might be slightly lower.

Yes, pupusas can be part of a healthy diet, as they provide a good balance of carbohydrates, protein, fiber, and important minerals. The nutritional content depends on the filling and portion size. Serving them with curtido and salsa adds extra fiber and vitamins.

Common fillings for pupusas include cheese (queso), refried beans (frijoles), cooked and ground pork (chicharrón), or a combination of all three (revuelta). Other options include edible flower buds like loroco or squash (ayote).

Yes, while masa harina is the traditional base, some regions of El Salvador, like Olocuilta, make pupusas with rice flour. This version tends to be lighter and crispier and is also gluten-free.

Most pupusas are cooked on a dry griddle, or comal, until golden brown and slightly crisp. Any fat content usually comes from the filling rather than the cooking method, which is often mistakenly thought to be frying.