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Last reviewed: 2026-09-03 • Editorial Standards

Bean Pupusas: Fructose Ranking (Lowest to Highest)

Evidence-based comparison — data from USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025)

Lowest Fructose Bean Pupusas

#1sugars, pupusas, bean, flat stuffed corn biscuit (ca-al, il)0.2 g
#2sugars, pupusas, bean, flat stuffed corn biscuit (tx-ha, nv)0.2 g
#3sugars, pupusas, bean, flat stuffed corn biscuit (fl, ca-sb)0.2 g

Highest Fructose Bean Pupusas

#6sugars, pupusas, bean, flat stuffed corn biscuit (tx-ha, nv)0.2 g
#5sugars, pupusas, bean, flat stuffed corn biscuit (ca-al, il)0.2 g
#4sugars, pupusas, bean, flat stuffed corn biscuit (tx-tr)0.3 g

Category Average: 0.2 g/100g

The average across 6 Bean Pupusas foods with lab-measured data. Foods below this average are better-than-typical choices within this category.

How to Use This Ranking

The purine ranking is sorted from lowest to highest. Rank #1 is the lowest-purine food in the category. Foods in the top half (above median) should be consumed with more awareness of portion and frequency. The difference between adjacent ranks varies: in some categories, rank #5 and #10 might be only 10 mg apart; in others, the gap can be 100+ mg. Always check the actual milligram value, not just the position. Rankings do not account for fructose or alcohol — use individual food pages for a complete risk assessment.

ACR 2020 Guideline Context

The American College of Rheumatology recommends that gout patients focus on purine awareness rather than complete food group elimination. Within any category, there is a wide purine range. The goal is to shift toward lower-purine choices within categories you already eat, rather than eliminating entire food groups. This ranking helps you identify which specific items to prioritize and which to limit.

Japanese guidelines recommend under 400 mg of total dietary purines per day. Using this ranking, you can estimate how much of budget each food uses per typical serving.

How This Comparison Is Built

Every food in this comparison passes through a three-factor risk model that looks at purines, fructose, and alcohol independently. Purine values are sourced from the USDA+ODS-NIH PURINE DATABASE Release 2 (March 2025) and Kaneko et al. (Biol Pharm Bull 37(5):709-721, 2014, PMID: 24553148), fructose from USDA SR28. Verdicts apply ACR 2020 limits — Safe means under 50 mg purine and 2 g fructose with no alcohol; Moderate falls between; Avoid exceeds these or contains alcohol. Data quality tiers (T1/T2/T3) are listed on each food's detail page.

This comparison is provided for informational purposes only and does not constitute medical advice. Individual tolerance to purines and fructose varies. Consult a healthcare professional for personalized dietary guidance. Last reviewed: 2026-09-03.

Frequently Asked Questions

Do pupusas have sugar in them?
The pupusa itself, surprisingly little. All six bean pupusa lab samples in our database — regional composites from California, Texas, Nevada, Florida and Maryland — measure 0.2-0.3 g fructose per 100g. The two components are both low: nixtamalized corn masa and refried beans carry almost no free fructose. Sugar enters a pupusa meal through the accompaniments — curtido is fine (fermented cabbage, essentially no sugar), but many restaurant-style salsas and especially the drinks carry added sugar.
Are bean pupusas a good protein choice for gout?
On the fructose axis they are excellent — our measured range is 0.2-0.3 g per 100g, among the lowest of any restaurant food we have tested. On the purine axis, beans are a plant-protein success story: large cohort research, including the Choi 2005 analysis, found plant protein intake was not associated with higher gout risk, and legumes fit comfortably in ACR 2020-style dietary guidance. A plate of two bean pupusas with curtido delivers protein and fiber with minimal fructose and low-purine plant protein.
What is the difference between bean pupusas and pork tamales for fructose?
Practically none on the sugar axis — our lab data shows both at 0.2-0.3 g fructose per 100g across all regional samples. Both are masa-based, and the bean and pork fillings each contribute negligible free fructose. The meaningful difference is purine level: pork filling sits mid-range for purines while beans are low. If you are managing both fructose and purines, bean pupusas edge ahead; if you are watching sodium (both can be salty), ask about preparation. Either way, the drink you pair matters more than the filling you choose.
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References

• ACR 2020 Guideline for the Management of Gout
• USDA+ODS-NIH PURINE DATABASE Release 2, March 2025
• Kaneko K, et al. Biol Pharm Bull 37(5):709-721, 2014. PMID: 24553148

Medical Disclaimer: This website provides informational content only and does not constitute medical advice.
Last reviewed: 2026-09-03