Arepas Nutritional Facts

27 Jul

I was curious to know just how bad or good for you arepas are.   So I went ahead and did some calculations. According to the Harina PAN packaging Nutritional Facts, in 1 serving of 30 g. there is:

Calories 110
Calories from Fat 5
Total Fat 0,5 g
Saturated Fat 0 g
Trans Fat 0 g
Sodium 0 mg
Total Carbohydrates 24 g
Dietary Fiber 3 g
Protein 2 g
Harina PAN & Arepa Nutritional Facts

Harina PAN & Arepa Nutritional Facts

So, if we do some math… ugh math… we can establish that (if you follow my recipe) we are using 1 cup of Harina PAN, which I measured out to be about 170 grams. Out of that I got about 4 arepas, so each arepa would contain about 42.5 grams of Harina Pan, in which with a simple cross-multiplication we can conclude that the nutritional information would be as follows (keep in mind this is just an estimate):

Serving = 1 Arepa of about 42.5 g. of Harina Pan + Water (without adding the salt)

Calories 156
Calories from Fat 7
Total Fat 0,7 g
Saturated Fat 0 g
Trans Fat 0 g
Sodium 0 mg
Total Carbohydrates 34 g
Dietary Fiber 4.25 g
Protein 2.83 g

For those of you in a Gluten Free diet or Low Sodium/Heart Healthy Diet, an arepa can be a healthier alternative to a sandwich, as long as you fill it with healthy fillings like some scrambled egg whites and other cheeses or meats you are allowed to eat.   For the low sodium diets, just don’t add salt to the mix before you prepare the dough.   And you can also use the Harina PAN to make empanadas, tortillas, hallaquitas, tamales and other similar products.

Also I think the arepas made in the Tostiarepa are about twice the size of the arepas I measured out here.

¡Buen Provecho!

***I just realized it took me 4 posts to cover everything about arepas.

5 Responses to “Arepas Nutritional Facts”

  1. Jose Scott May 29, 2013 at 10:13 #

    Hi! I’m guessing you speak Spanish but since I’m not sure I’m gonna go ahead and ask in English: How big are the arepas in your recipe? I’m doing a low carb diet and wanted to make sure that I take into considerations the exact amount of carbs per arepa so I don’t shoot myself in the foot. Is it as big as one from a arepera in Caracas? Or less?

    Thanks so much for this post I really, truly appreciate it.

    • mwolowicz May 29, 2013 at 10:56 #

      Jose Scott,

      Thank you for visiting the blog and thank you for your comments and your question. I do speak fluent Spanish, English is my second language, so you can post your comments and questions in either language. The arepas in my recipe can be viewed in this post. There you can see a picture of me holding one. My arepas are definitely smaller than the arepas from Areperas in Caracas. The nutritional facts I posted here are the nutritional facts for the recipe here in my blog. Good luck with your diet. I am always in a diet it seems, but there is always room for arepas, and they are really not that bad for you. You just have to consider what you fill them with.

      MW

      • Sheri March 23, 2014 at 01:57 #

        Hey there – Thanks so much for this Post, super useful for me as I too am on a diet and was scratching my head earlier today trying to figure out just how many calories I had eaten from 2 of these! I checked out your recipe (https://venezuelancooking.wordpress.com/2011/07/13/recipe-venezuelan-arepas/) but it didn’t mention anything about scooping out any of the dough after you have cooked them and cut them open. A friend of mine from Caracas scoops a decent amount of the dough out, making it less ‘doughy’. I just wanted to ask if you too did this and therefore if you ended up actually eating less than the 42.5 grams? Sorry, I know this sounds an over convoluted thing to ask – but the amount that I ended up scooping out myself was considerable!

        Thanks again for you post.

Trackbacks/Pingbacks

  1. White Corn Pancake Scrambled Eggs (Arepa y Huevos Revueltos) | Ecualombian - October 17, 2011

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