Latino, pupusas del cerdo (pupusas, pork)
Category: Restaurant Foods Characteristics: Restaurant
Nutrition Highlights
Serving Size
Calories
283
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 | 114 (40.3%) |
| Carbohydrate | 112 (39.6%) |
| Protein | 56 (19.8%) |
| Total | 283 (100%) |
Serving: 1 piece [122g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 65 (53.1%) |
| Carbohydrate | 28 (23.0%) |
| Protein | 14 (11.5%) |
| Fat | 13 (10.4%) |
| Ash | 2.3 (1.9%) |
| Total | 122 (100%) |
Serving: 1 piece [122g]
Benefits
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Pupusas del cerdo are a good source of protein from the pork filling. Pork is a lean meat that provides important nutrients
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The masa harina dough that pupusas are made of provides complex carbohydrates that can help you feel full and give you sustained energy
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Filling pupusas with pork adds heart-healthy monounsaturated and polyunsaturated fats from the meat
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Traditional pupusas are not deep fried so they can be part of a heart-healthy diet when consumed in moderation
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Pupusas are a good way to enjoy traditional Latino flavors while getting important nutrients from pork and masa harina
Risks
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High in fat and calories due to fried masa and fatty pork filling
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High sodium content from seasoning in masa and filling
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Lack of fiber, vitamins and minerals compared to a more balanced meal
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Potential for undercooked or contaminated pork posing food safety risks
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Eating just this food item alone provides an unbalanced nutrition profile lacking important nutrients
Additional Information
Pupusas del cerdo, also known as pork pupusas, are a traditional dish from El Salvador that has gained popularity in Latino restaurants worldwide. These delicious stuffed tortillas are made with masa harina, a type of corn flour, and filled with a savory mixture of seasoned ground pork. While they are undeniably tasty, it is important to understand the nutritional benefits and risks associated with consuming pupusas del cerdo.
Starting with the nutritional benefits, pupusas del cerdo offer several positive attributes. Firstly, they are a good source of protein. The ground pork filling provides a significant amount of high-quality protein, which is essential for building and repairing tissues, as well as supporting various bodily functions. Protein also helps to promote satiety, making pupusas del cerdo a satisfying meal option.
Additionally, pupusas del cerdo contain essential vitamins and minerals. The masa harina used to make the tortillas is fortified with nutrients such as iron and B-vitamins, including thiamin, niacin, and riboflavin. Iron is crucial for oxygen transport in the body, while B-vitamins play a vital role in energy production and maintaining a healthy nervous system.
However, it is important to note that pupusas del cerdo also come with some nutritional risks. One of the main concerns is their high calorie and fat content. The pork filling used in pupusas del cerdo is often cooked with oil or lard, which increases the overall fat content of the dish. Excessive consumption of high-fat foods can contribute to weight gain and increase the risk of developing chronic diseases such as heart disease and obesity.
Furthermore, pupusas del cerdo can be high in sodium. The pork filling is typically seasoned with salt and other flavor enhancers, which can significantly raise the sodium content of the dish. A high-sodium diet can lead to increased blood pressure and an increased risk of heart disease. It is important to be mindful of portion sizes and consider the overall sodium intake from other sources when consuming pupusas del cerdo.
To make pupusas del cerdo a healthier choice, there are a few modifications that can be made. Firstly, opting for leaner cuts of pork or using a combination of lean pork and vegetables as the filling can reduce the overall fat content. Secondly, choosing whole grain masa harina instead of refined options can increase the fiber content and provide additional nutrients. Lastly, enjoying pupusas del cerdo as part of a balanced meal that includes plenty of vegetables and a side of fresh salsa can help to enhance the nutritional value of the overall meal.
In conclusion, pupusas del cerdo can be a flavorful and satisfying dish, but they should be enjoyed in moderation due to their high calorie, fat, and sodium content. By making small modifications and incorporating them into a balanced meal, the nutritional benefits of pupusas del cerdo can be maximized while minimizing the associated risks. As with any food, it is important to consider portion sizes and overall dietary patterns to maintain a healthy and balanced diet.