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Bao Bun
Arepa
A cornmeal flatbread originating from Venezuela and Colombia, arepas are typically grilled, baked, or fried, and often split and filled with meats, cheeses, or vegetables. They're naturally gluten-free.
250
1 medium bun
(120 grams)
CAL
C
Nutri-Score
Contains fiber, carbohydrates, and some protein, may be high in saturated fat and sodium depending on the filling.
Value per 100 grams & per cup (160g):
210 kcal | 335 kcal
Protein
6 grams | 10 grams
Fats
8 grams | 13 grams
Carbohydrates
30 grams | 48 grams
Fiber
3 grams | 5 grams
Vitamins & Nutrients
- Iron: Supports oxygen transport in the blood.
- Vitamin B3 (Niacin): Helps convert food into energy.
- Magnesium: Important for muscle and nerve function.
Satiety and Feelings
Arepas are dense and hearty, thanks to their cornmeal base, offering moderate fullness due to carbs and fiber. Plain arepas are low in protein, but filled versions can increase satiety significantly.
What does 1 arepa look like?
Roughly the size of a burger patty—about 10 cm (4 inches) wide and 2 cm (¾ inch) thick.
What does 100 g look like?
About 1 medium arepa or ¾ cup crumbled.
What does 2000 | 2500 calories look like?
About 10–12 arepas or 7 ½ cups crumbled (1.0–1.2 kg / 2.2–2.6 lbs.)
Daily Value per 100 grams %
Did you know?
- Arepas date back to pre-Columbian times, originally made by indigenous tribes of South America.
Arepas are made from precooked cornmeal called masarepa or harina PAN.
In Colombia, they’re often thin and grilled, while in Venezuela, they’re thicker and stuffed.
Arepas are a national staple in both countries and often replaced bread in meals.
- Fillings vary by region: Venezuela often uses shredded beef and cheese, while Colombian versions may be simpler.
Naturally gluten-free, they’re a popular option for people with celiac disease or gluten sensitivity.
Drawbacks ⚠️
Can be low in protein unless filled.
Often made with refined cornmeal, which lacks some nutrients of whole grains.
Fried arepas add extra fat and calories.
