Are pupusas keto?
Pupusas
A thick corn-masa cake stuffed with cheese has about 23 g net carbs, and they're usually eaten two or three at a time. The tangy curtido slaw on the side is the keto-friendly part.
Nutrition per serving
1 pupusa · 117 g- Net carbs
- 23g
- Calories
- 300kcal
- Protein
- 14g
- Fat
- 16g
- Total carbs
- 26 g
- Fiber
- 3.4 g
About 25.6 g of pupusas adds up to 5 g net carbs — about 22% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 300 kcal | 256 kcal |
| Total carbohydrate | 26 g | 22 g |
| Dietary fiber | 3.4 g | 2.9 g |
| Net carbs | 23 g | 20 g |
| Sugars | 1.4 g | 1.2 g |
| Protein | 14 g | 12 g |
| Fat | 16 g | 13 g |
Portion calculator
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Better keto swaps for pupusas
Keto substitutes for tortillas & wraps 6 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Are pupusas keto?
No — pupusas are not keto-friendly. A thick corn-masa cake stuffed with cheese has about 23 g net carbs, and they're usually eaten two or three at a time. The tangy curtido slaw on the side is the keto-friendly part.
How many net carbs are in pupusas?
1 pupusa (117 g) of pupusas has about 23 g net carbs (26 g total carbs minus 3.4 g fiber). Per 100 g, that's 20 g net carbs.
How much pupusas can I eat on keto?
About 25.6 g of pupusas adds up to 5 g net carbs — about 22% of a typical serving. On a typical 20 g daily limit, one serving uses about 114% of your carbs.
What is a good keto substitute for pupusas?
Try cabbage, queso fresco, pork shoulder. See our full guide: keto substitutes for tortillas & wraps.
