Sopes are Mexican flatbreads prepared from masa harina, a type of corn flour, mixed with water and salt, shaped into small cakes approximately 3 inches in diameter, then fried in oil. According to the cooking site The Kitchen, various regions of Mexico serve sopes topped with different foods, varying from seasoned beans, cooked or raw vegetables, salsa and cheese or sour cream to meats like carne asada, chicken or carnitas. Sope shells are a good source of minerals like iron and calcium, but, because they are fried, they may contain large amounts of calories and fat.
Calories and Fat
One plain sope shell with no topping can provide anywhere between 111 to 277 calories. The wide range in sope calorie content is largely due to commercial differences in the type of fat or oil used to fry the sope shells. About 18 percent of the total calories in sopes come from fat, although, depending on the manufacturer, the total amount of fat in one sope can range from 2 grams to 11.5 grams. Sopes do not contain cholesterol or trans fats, but do typically contain up to 2 grams of saturated fat, between 2 to 5 grams of polyunsaturated fat and between 1 to 4 grams of monounsaturated fat.
Carbohydrates
Plain, unfilled 3-inch sopes typically contain between 16 to 40 grams of carbohydrates. While none of these carbohydrates come from simple sugars, approximately 2 to 8 grams are provided by dietary fiber. Since 8 grams of dietary fiber is 32 percent of the recommended daily allowance of fiber for a healthy adult consuming 2,000 calories per day, sopes can be an excellent way to include more fiber in your regular diet. Increased dietary fiber intake is linked to lower blood cholesterol levels and a decrease in the risk of some types of cancer.
Protein
Sopes are low in protein. Each sope shell contains only about 2 to 4 grams of protein. After they have been topped with either meat, cheese or beans, a single serving of sope can provide three times as much protein. King Taco restaurant reports that its sopes topped with carne asada or chicken contain 13 grams of protein, while sopes topped with carnitas, typically prepared from a pork butt roast, contain 14 grams of protein.
Vitamins and Minerals
Prepared sope shells are a good source of essential vitamins and minerals like potassium, magnesium, phosphorus, calcium, iron selenium, niacin, folic acid and vitamin E, according to Exurban.org. The most significant amounts are iron and calcium. One sope can contain 76 milligrams of calcium, an amount that is approximately 3 percent of the daily required intake of calcium needed to promote good health. Sopes also provide nearly 4 milligrams of iron -- 8 percent of the daily recommended allowance. Adequate amounts of calcium and iron are required for the proper function of the skeletal, muscular and circulatory systems.
References
- My Fitness Pal: Calories in Sope Shell
- The Kitchn: How to Make Sopes
- NutritionPedia: Nutrition Information for - Sopes
- The Cook's Thesaurus: Flatbreads
- Exurban.org: Nutrition Facts and Information for Gordita/Sope Shell, Plain, No Filling, Fried in Oil
- King Taco.com: Sopes
- Mayo Clinic.com: Dietary Fiber - Essential for a Healthy Diet
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