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Vegetarian Pupusa Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Salt & Pepper - to taste
Tomato sauce, crushed tomatoes or diced tomatoes - 1 15oz. can
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		masa harina
228.0g 		water
414.75g 		salt
1.5g 		onion
278.04g 		garlic
2.61g 		corn kernels
68.75g 		pepper
97.58g 		kidney beans
256.0g 		lime juice
10.08g 		pepper
0.0g 		salt
0.0g 		garlic
2.61g 		oregano
1.0g 		cumin
1.05g 		wine
148.0g 		broth
235.0g 		tomatoes
56.42g 		tomatoes sauce
0.0g 		lime juice
10.08g 		parsley
0.95g 		cilantro
1.89g 		oregano
2.0g 		salt
18.0g 		vinegar
15.0g 		Total Per Serving Total for Recipe
Protein (g) 21.3 0.0 0.0 2.22 0.17 2.26 0.97 13.36 0.04 n/a n/a 0.17 0.11 0.19 0.1 0.0 0.5 n/a 0.04 0.03 0.04 0.22 0.0 0.0 41.71 41.71
Total Fat (g) 8.62 0.0 0.0 0.22 0.01 0.54 0.29 1.54 0.01 n/a n/a 0.01 0.1 0.23 0.0 0.0 0.11 n/a 0.01 0.01 0.01 0.21 0.0 0.0 11.92 11.92
Carbohydrates (g) 173.9 0.0 0.0 20.99 0.86 16.16 5.88 37.12 0.85 n/a n/a 0.86 0.64 0.46 4.03 3.01 2.21 n/a 0.85 0.06 0.07 1.29 0.0 0.14 269.38 269.38
Ash (g) 3.58 0.41 1.5 0.95 0.04 0.45 0.46 4.2 0.03 n/a n/a 0.04 0.07 0.08 0.36 2.63 0.28 n/a 0.03 0.02 0.03 0.14 17.96 n/a 33.26 33.26
Calories (kcal) 832.2 0.0 0.0 88.973 3.889 67.375 30.25 215.04 2.52 n/a n/a 3.889 3.06 3.938 122.84 11.75 10.156 n/a 2.52 0.342 0.434 6.12 0.0 3.15 1408.445 1408.445
Starch (g) n/a n/a n/a 0.0 n/a n/a 0.0 22.78 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 22.78 22.78
Sucrose (g) n/a n/a n/a 2.0 n/a 1.66 0.0 4.74 0.05 n/a n/a n/a 0.01 n/a n/a n/a 0.0 n/a 0.05 n/a n/a 0.02 n/a n/a 8.52 8.52
Glucose (dextrose) (g) n/a n/a n/a 6.28 n/a 0.41 1.89 0.0 0.06 n/a n/a n/a 0.02 n/a n/a n/a 0.71 n/a 0.06 n/a n/a 0.04 n/a n/a 9.47 9.47
Fructose (g) n/a n/a n/a 5.62 n/a 0.39 2.21 0.0 0.06 n/a n/a n/a 0.01 n/a n/a n/a 0.77 n/a 0.06 n/a n/a 0.02 n/a n/a 9.14 9.14
Lactose (g) n/a n/a n/a 0.06 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.06 0.06
Maltose (g) n/a n/a n/a 0.0 n/a 0.14 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.14 0.14
Alcohol (g) n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 15.4 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 15.4 15.4
Water (g) 20.59 414.34 0.0 253.68 1.53 49.36 89.98 199.78 9.15 n/a n/a 1.53 0.07 0.08 128.14 229.36 53.32 n/a 9.15 0.83 1.74 0.14 0.04 14.07 1476.88 1476.88
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 0.0 0.0 13.96 0.03 2.6 4.1 4.74 0.17 n/a n/a 0.03 0.04 0.02 1.17 2.0 1.48 n/a 0.17 0.01 0.02 0.08 0.0 0.06 30.66 30.66
Galactose (g) n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) n/a 0.0 0.0 2.5 0.1 1.9 2.0 13.6 0.0 n/a n/a 0.1 0.4 0.1 0.0 0.0 0.7 n/a 0.0 0.0 0.1 0.9 0.0 0.0 22.4 22.4
Calcium (mg) 321.48 12.443 0.36 55.608 4.724 2.75 6.831 87.04 1.411 n/a n/a 4.724 15.76 9.776 11.84 0.0 5.642 n/a 1.411 1.311 1.264 31.52 4.32 1.05 581.264 581.264
Iron (mg) 16.44 0.0 0.0 0.72 0.04 0.47 0.42 3.0 0.01 n/a n/a 0.04 0.44 0.7 0.55 0.0 0.15 n/a 0.01 0.06 0.03 0.88 0.06 0.03 24.05 24.05
Magnesium (mg) 250.8 4.148 0.015 25.024 0.653 22.0 11.71 69.12 0.806 n/a n/a 0.653 2.7 3.843 16.28 n/a 6.206 n/a 0.806 0.475 0.491 5.4 0.18 0.75 422.058 422.058
Phosphorus (mg) 508.44 0.0 0.0 75.071 3.993 59.813 25.371 230.4 1.411 n/a n/a 3.993 2.0 5.24 29.6 n/a 13.541 n/a 1.411 0.551 0.906 4.0 0.0 1.2 966.94 966.94
Potassium (mg) 679.44 0.0 0.12 330.868 10.466 202.125 205.894 606.72 11.794 n/a n/a 10.466 16.69 18.774 146.52 n/a 133.715 n/a 11.794 5.263 9.831 33.38 1.44 10.95 2446.249 2446.249
Sodium (mg) 11.4 16.59 581.37 22.243 0.444 3.438 3.903 757.76 0.202 n/a n/a 0.444 0.15 1.764 7.4 940.0 2.821 n/a 0.202 0.532 0.868 0.3 6976.44 0.75 9329.02 9329.02
Zinc (mg) 4.06 0.04 0.0 0.36 0.03 0.48 0.24 1.18 0.01 n/a n/a 0.03 0.04 0.05 0.19 n/a 0.1 n/a 0.01 0.01 0.01 0.09 0.02 0.01 6.96 6.96
Copper (mg) 0.388 0.041 0.0 0.167 0.008 0.034 0.02 0.358 0.003 n/a n/a 0.008 0.009 0.009 0.015 n/a 0.034 n/a 0.003 0.001 0.004 0.019 0.005 0.002 1.129 1.129
Manganese (mg) 1.094 0.0 0.002 0.222 0.044 0.11 0.107 0.435 0.002 n/a n/a 0.044 0.047 0.035 0.178 n/a 0.062 n/a 0.002 0.002 0.008 0.093 0.018 n/a 2.504 2.504
Selenium (mcg) n/a 0.0 0.0 1.4 0.4 0.6 0.1 2.3 0.0 n/a n/a 0.4 0.1 0.1 0.3 n/a 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 5.7 5.7
Vitamin A, IU (IU) 487.92 0.0 0.0 2.78 0.235 167.75 3055.23 0.0 5.04 n/a n/a 0.235 69.03 13.335 0.0 500.55 469.979 n/a 5.04 80.028 127.335 138.06 0.0 n/a 5122.546 5122.546
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 25.08 0.0 0.0 0.0 0.0 8.25 153.201 0.0 0.202 n/a n/a 0.0 3.45 0.672 0.0 n/a 23.696 n/a 0.202 4.0 6.359 6.9 0.0 0.0 232.011 232.011
Beta Carotene (mcg) 221.16 0.0 0.0 2.78 0.131 41.938 1584.699 n/a 3.024 n/a n/a 0.131 41.12 8.001 0.0 n/a 253.326 n/a 3.024 48.013 74.159 82.24 0.0 0.0 2363.745 2363.745
Vitamin E (mg) n/a 0.0 0.0 0.06 0.0 0.06 1.54 0.05 0.02 n/a n/a 0.0 0.19 0.03 0.0 n/a 0.3 n/a 0.02 0.01 0.05 0.38 0.0 0.0 2.72 2.72
Vitamin D (IU) n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 1451.687 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1451.687 1451.687
Lutein + zeaxanthin (mcg) 3089.4 0.0 0.0 16.682 0.418 616.688 49.766 n/a 0.0 n/a n/a 0.418 8.62 4.704 0.0 n/a 69.397 n/a 0.0 52.83 16.323 17.24 0.0 0.0 3942.484 3942.484
Tocopherol, beta (mg) n/a n/a n/a 0.0 n/a 0.0 0.05 0.0 0.0 n/a n/a n/a 0.11 n/a n/a n/a 0.01 n/a 0.0 0.0 n/a 0.22 n/a n/a 0.38 0.38
Tocopherol, gamma (mg) n/a n/a n/a 0.0 n/a 0.12 0.14 1.77 0.0 n/a n/a n/a 0.2 n/a n/a n/a 0.07 n/a 0.0 0.01 n/a 0.4 n/a n/a 2.69 2.69
Tocopherol, delta (mg) n/a n/a n/a 0.0 n/a 0.0 0.01 0.05 0.0 n/a n/a n/a 0.04 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.08 n/a n/a 0.18 0.18
Vitamin C (mg) 0.0 0.0 0.0 13.3 0.8 5.0 124.6 3.1 3.0 n/a n/a 0.8 0.5 0.1 0.0 0.0 7.2 n/a 3.0 1.3 0.5 1.0 0.0 0.0 164.2 164.2
Thiamin (mg) 3.26 0.0 0.0 0.111 0.005 0.069 0.049 0.307 0.003 n/a n/a 0.005 0.003 0.007 0.015 n/a 0.023 n/a 0.003 0.001 0.001 0.007 0.0 0.0 3.869 3.869
Riboflavin (mg) 1.71 0.0 0.0 0.056 0.003 0.062 0.088 0.128 0.002 n/a n/a 0.003 0.003 0.003 0.03 n/a 0.011 n/a 0.002 0.001 0.003 0.006 0.0 0.0 2.111 2.111
Niacin (mg) 22.435 0.0 0.0 0.361 0.018 1.155 0.956 1.05 0.014 n/a n/a 0.018 0.062 0.048 0.252 n/a 0.333 n/a 0.014 0.012 0.021 0.124 0.0 0.0 26.875 26.875
Pantothenic acid (mg) 1.505 0.0 0.0 0.278 0.016 0.199 0.312 0.358 0.012 n/a n/a 0.016 n/a n/a 0.059 n/a 0.051 n/a 0.012 0.004 0.011 n/a 0.0 n/a 2.833 2.833
Vitamin B-6 (mg) 0.844 0.0 0.0 0.361 0.032 0.124 0.283 0.179 0.004 n/a n/a 0.032 0.012 0.005 0.074 n/a 0.045 n/a 0.004 0.001 0.003 0.024 0.0 0.0 2.028 2.028
Folate (mcg) 531.24 0.0 0.0 63.949 0.078 27.5 44.887 92.16 1.008 n/a n/a 0.078 2.74 0.105 1.48 n/a 8.463 n/a 1.008 1.444 1.17 5.48 0.0 0.0 782.791 782.791
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 9.8 0.0 0.0 15.3 0.6 n/a 5.5 89.3 0.5 n/a n/a 0.6 0.3 0.3 7.4 n/a 3.8 n/a 0.5 0.1 0.2 0.6 0.0 0.0 134.9 134.9
Folic acid (mcg) n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.16 n/a 0.0 0.028 0.002 0.014 0.01 0.154 0.0 n/a n/a 0.002 n/a n/a n/a n/a 0.006 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.374 0.374
Threonine (g) 0.798 n/a 0.0 0.056 0.004 0.089 0.039 0.486 0.0 n/a n/a 0.004 n/a n/a n/a n/a 0.017 n/a 0.0 0.001 n/a n/a 0.0 n/a 1.495 1.495
Isoleucine (g) 0.752 n/a 0.0 0.028 0.006 0.089 0.02 0.64 0.0 n/a n/a 0.006 n/a n/a n/a n/a 0.011 n/a 0.0 0.001 n/a n/a 0.0 n/a 1.553 1.553
Leucine (g) 2.622 n/a 0.0 0.083 0.008 0.241 0.039 1.152 0.002 n/a n/a 0.008 n/a n/a n/a n/a 0.017 n/a 0.002 0.002 n/a n/a 0.0 n/a 4.176 4.176
Lysine (g) 0.593 n/a 0.0 0.083 0.007 0.096 0.039 0.947 0.002 n/a n/a 0.007 n/a n/a n/a n/a 0.017 n/a 0.002 0.002 n/a n/a 0.0 n/a 1.795 1.795
Methionine (g) 0.456 n/a 0.0 0.028 0.002 0.048 0.01 0.179 0.0 n/a n/a 0.002 n/a n/a n/a n/a 0.006 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.731 0.731
Cystine (g) 0.388 n/a 0.0 0.028 0.002 0.021 0.02 0.128 0.0 n/a n/a 0.002 n/a n/a n/a n/a 0.006 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.593 0.593
Phenylalanine (g) 1.049 n/a 0.0 0.056 0.005 0.103 0.049 0.794 0.001 n/a n/a 0.005 n/a n/a n/a n/a 0.039 n/a 0.001 0.001 n/a n/a 0.0 n/a 2.102 2.102
Tyrosine (g) 0.866 n/a 0.0 0.028 0.002 0.089 0.01 0.307 0.0 n/a n/a 0.002 n/a n/a n/a n/a 0.006 n/a 0.0 0.001 n/a n/a 0.0 n/a 1.311 1.311
Valine (g) 1.072 n/a 0.0 0.056 0.008 0.131 0.029 0.768 0.001 n/a n/a 0.008 n/a n/a n/a n/a 0.011 n/a 0.001 0.002 n/a n/a 0.0 n/a 2.085 2.085
Arginine (g) 1.072 n/a 0.0 0.306 0.016 0.089 0.039 0.742 0.002 n/a n/a 0.016 n/a n/a n/a n/a 0.011 n/a 0.002 0.001 n/a n/a 0.0 n/a 2.298 2.298
Histidine (g) 0.661 n/a 0.0 0.028 0.003 0.062 0.02 0.358 0.0 n/a n/a 0.003 n/a n/a n/a n/a 0.006 n/a 0.0 0.001 n/a n/a 0.0 n/a 1.141 1.141
Alanine (g) 1.596 n/a 0.0 0.056 0.003 0.206 0.029 0.614 0.002 n/a n/a 0.003 n/a n/a n/a n/a 0.017 n/a 0.002 0.002 n/a n/a 0.0 n/a 2.531 2.531
Aspartic acid (g) 1.482 n/a 0.0 0.195 0.013 0.172 0.273 1.69 0.011 n/a n/a 0.013 n/a n/a n/a n/a 0.079 n/a 0.011 0.003 n/a n/a 0.0 n/a 3.941 3.941
Glutamic acid (g) 3.99 n/a 0.0 0.5 0.021 0.447 0.205 2.15 0.007 n/a n/a 0.021 n/a n/a n/a n/a 0.243 n/a 0.007 0.002 n/a n/a 0.0 n/a 7.594 7.594
Glycine (g) 0.866 n/a 0.0 0.056 0.005 0.089 0.029 0.538 0.001 n/a n/a 0.005 n/a n/a n/a n/a 0.011 n/a 0.001 0.001 n/a n/a 0.0 n/a 1.603 1.603
Proline (g) 1.87 n/a 0.0 0.056 0.003 0.206 0.02 0.768 0.003 n/a n/a 0.003 n/a n/a n/a n/a 0.011 n/a 0.003 0.002 n/a n/a 0.0 n/a 2.944 2.944
Serine (g) 1.003 n/a 0.0 0.056 0.005 0.11 0.049 0.845 0.004 n/a n/a 0.005 n/a n/a n/a n/a 0.017 n/a 0.004 0.001 n/a n/a 0.0 n/a 2.099 2.099
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.208 0.0 0.0 n/a 0.002 0.083 0.029 0.358 0.001 n/a n/a 0.002 0.027 0.016 0.0 0.0 0.017 n/a 0.001 0.001 0.0 0.053 0.0 0.0 1.8 1.8
Phytosterols (mg) n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.03 0.714 n/a n/a 3.949 n/a n/a 0.048 0.094 4.06 0.0 n/a 10.895 10.895
Monounsaturated Fat (g) 2.28 0.0 0.0 n/a 0.0 0.158 0.0 0.973 0.001 n/a n/a 0.0 0.007 0.147 0.0 n/a 0.017 n/a 0.001 0.003 0.005 0.013 0.0 0.0 3.606 3.606
Polyunsaturated (g) 3.922 0.0 0.0 n/a 0.007 0.254 0.068 0.666 0.002 n/a n/a 0.007 0.052 0.034 0.0 n/a 0.045 n/a 0.002 0.001 0.001 0.105 0.0 0.0 5.165 5.165