Latino, pupusas con queso (pupusas, cheese)
Category: Restaurant Foods Characteristics: Restaurant
Nutrition Highlights
Serving Size
Calories
300
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 139 (46.4%) |
| Carbohydrate | 105 (35.0%) |
| Protein | 55 (18.3%) |
| Total | 300 (100%) |
Serving: 1 piece [117g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 59 (50.4%) |
| Carbohydrate | 26 (22.4%) |
| Fat | 15 (13.2%) |
| Protein | 14 (11.7%) |
| Ash | 2.7 (2.3%) |
| Total | 117 (100%) |
Serving: 1 piece [117g]
Benefits
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Pupusas are a good source of whole grains as they are made from masa, which is nixtamalized corn flour. Whole grains provide fiber, vitamins, minerals and antioxidants
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The cheese filling adds protein and calcium to the pupusas. Calcium is important for bone health and muscle function
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Pupusas can be a satisfying meal as they provide carbohydrates from the masa and protein and fat from the cheese filling, keeping you feeling full for longer
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Traditional pupusas are not deep fried so they can be lower in fat compared to some other Latino foods. However, cheese is high in saturated fat so pupusas should be eaten in moderation
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Pupusas are a good way to enjoy traditional Latino flavors while getting important nutrients from whole grains, protein and dairy
Risks
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High in calories, fat and sodium. Pupusas are fried or baked corn tortillas stuffed with cheese, meat or beans. The combination of fried dough and cheese can lead to high fat and calorie content
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High in saturated fat. The cheese filling is usually made with whole milk which is high in saturated fat that can raise LDL (bad) cholesterol levels
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High in sodium. Salted meats and salty cheeses are commonly used in pupusas which can lead to high sodium levels that may increase blood pressure risk over time
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Lacks dietary fiber. Pupusas are made with refined corn flour which lacks the fiber found in whole corn. Fiber helps promote digestive and heart health
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Potential for foodborne illness. If not handled properly, fillings containing meat or dairy can potentially harbor harmful bacteria like salmonella or E. coli
Additional Information
Pupusas con queso, a traditional dish from the Latino cuisine, consists of pupusas filled with cheese. Pupusas are thick, handmade corn tortillas stuffed with various ingredients and then griddled until golden and crispy. This popular dish offers both nutritional benefits and potential risks that should be considered when incorporating it into a balanced diet.
Starting with the nutritional benefits, pupusas con queso can be a good source of essential nutrients. Corn tortillas, the main component of pupusas, are made from whole corn and provide dietary fiber, which aids in digestion and helps maintain bowel regularity. Additionally, corn tortillas are naturally gluten-free, making them a suitable option for individuals with gluten sensitivities or celiac disease.
The cheese filling in pupusas contributes to the dish's nutritional profile by offering calcium, protein, and vitamins. Calcium is crucial for maintaining strong bones and teeth, as well as supporting proper muscle function. Protein is essential for tissue repair, muscle growth, and various physiological processes in the body. The vitamins found in cheese, such as vitamin A and vitamin B12, play important roles in vision, immune function, and red blood cell production.
However, it is important to consider the potential risks associated with consuming pupusas con queso. One of the main concerns is the high calorie and fat content. Pupusas are typically cooked with oil or lard, which increases their calorie density. Additionally, the cheese filling adds extra fat and calories to the dish. Therefore, individuals who are watching their weight or have specific dietary restrictions should be mindful of portion sizes and frequency of consumption to avoid exceeding their daily calorie and fat intake.
Another aspect to consider is the sodium content. Pupusas con queso may contain high levels of sodium, especially if additional salty ingredients are added during the cooking process or if it is served with condiments such as salsa or pickled vegetables. Excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. Therefore, individuals with hypertension or other conditions that require a low-sodium diet should consume pupusas con queso in moderation and choose lower-sodium condiment options.
Furthermore, the preparation method of pupusas con queso can affect their overall nutritional quality. Deep-frying pupusas instead of griddling them can significantly increase their fat content and calorie count. Opting for the griddled version or preparing them at home using healthier cooking methods, such as baking or lightly spraying with oil, can help reduce the overall fat content.
In conclusion, pupusas con queso can offer nutritional benefits such as dietary fiber, calcium, protein, and vitamins. However, due to their calorie and fat content, as well as potential sodium levels, it is important to consume them in moderation and be mindful of portion sizes. Additionally, choosing healthier cooking methods and being cautious with condiment choices can contribute to a more balanced and nutritious dining experience. As with any food, it is always recommended to incorporate pupusas con queso as part of a varied and well-rounded diet.