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Pupusa

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Pupusa

Bread & bakery · 200 g serving · 40 min total

Enjoy in moderation

2 pupusa 200g ~420 kcal, xơ 5g, natri 720mg.

Lời khuyên: 1 cái, curtido nhiều.

721 kcal per serving

Protein 24.2 g · Carbs 79.0 g · Fat 35.6 g · Fibre 7.7 g · Sugars 1.4 g · Sodium 1,099.9 mg

Where the calories come from

Where the calories come fromCalories: 13% protein, 43% carbohydrate, 44% fat. 721 kcal total.721kcal / serving
  • Protein24.19 g · 13%
  • Carbohydrate78.96 g · 43%
  • Fat35.57 g · 44%

Estimated, per 200 g serving.

Daily Value at a glance

Protein48 % % Daily Value
Fibre28 % % Daily Value
Sodium48 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy721.2 kcal36%
Protein24.2 g48%
Carbohydrate79.0 g29%
of which net carbs (carbs minus fibre)71.3 g—
of which sugars1.4 g—
of which added sugars0.6 g1%
Fat35.6 g46%
of which saturated fat12.6 g63%
Fibre7.7 g28%
Sodium1,100.0 mg48%
Where the calories come from
Protein 13% · Carbohydrate 44% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A124.0 µg RAE14%
Vitamin C9.7 mg11%
Vitamin D0.8 µg4%
Vitamin E1.8 mg12%
Vitamin K43.2 µg36%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.5 mg38%
Niacin (B3)4.7 mg29%
Vitamin B60.4 mg24%
Folate (B9)43.4 µg11%
Vitamin B120.6 µg25%
Calcium320.0 mg25%
Iron3.9 mg22%
Magnesium146.0 mg35%
Phosphorus492.0 mg39%
Potassium440.0 mg9%
Zinc4.3 mg39%
Selenium35.6 µg65%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine79.2 µg53%
Cholesterol63.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 65 %; Iodine: 53 %; Thiamin (B1): 42 %; Phosphorus: 39 %; Zinc: 39 %; Riboflavin (B2): 38 %Selenium65 %Iodine53 %Thiamin (B1)42 %Phosphorus39 %Zinc39 %Riboflavin (B2)38 %
Health scoreHealth score 67 out of 100, rated Good.67/ 100
Good

Health score

67 / 100 · Good

Formula: protective index 72 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 67, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy360.6 kcal18%
Protein12.1 g24%
Carbohydrate39.5 g14%
of which net carbs (carbs minus fibre)35.7 g—
of which sugars0.7 g—
of which added sugars0.3 g1%
Fat17.8 g23%
of which saturated fat6.3 g32%
Fibre3.8 g14%
Sodium550.0 mg24%
Where the calories come from
Protein 13% · Carbohydrate 44% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A62.0 µg RAE7%
Vitamin C4.9 mg5%
Vitamin D0.4 µg2%
Vitamin E0.9 mg6%
Vitamin K21.6 µg18%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.3 mg14%
Vitamin B60.2 mg12%
Folate (B9)21.7 µg5%
Vitamin B120.3 µg13%
Calcium160.0 mg12%
Iron2.0 mg11%
Magnesium73.0 mg17%
Phosphorus246.0 mg20%
Potassium220.0 mg5%
Zinc2.2 mg20%
Selenium17.8 µg32%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine39.6 µg26%
Cholesterol31.6 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegetarian
  • Halal
  • Low sugar

Allergens

  • milk
  • gluten

Ingredients

  • Bột ngô — 100 g
  • Phô mai — 42 g
  • Thịt heo — 24 g
  • Bắp cải — 18 g
  • Dầu/mỡ — 12 g
  • Muối — 2 g
  • Ớt — 2 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C.

Good to know

What is good

  • Đạm 16g, xơ 5g
  • Calo 420

Watch out for

  • Natri 720mg
  • Bão hòa 6g

Healthier swaps

Portion sizes

  • Piece — 200 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

721 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 48 min168 min
Running (steady run, 8 MET)≈ 1 h 14 min74 min
Cycling (moderate pace, 6 MET)≈ 1 h 38 min98 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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