Arepas Carbs and Calories: How Many Can You Eat with Diabetes?
The arepa is breakfast, dinner and the afternoon snack in Venezuela and Colombia, and today it's eaten across the continent. It's corn and almost nothing else, so many people assume it's light. But corn dough is almost all carbs, and it's easy to eat three without noticing.
Here are the approximate numbers, where they come from, and how to decide on your plate how many to eat and with what.
Calories and carbs in an arepa
It depends on size and how it's made, so these are approximate values for griddled corn arepas:
| Portion | Calories | Carbs | Sodium |
|---|---|---|---|
| 1 small arepa (≈ 40 g) | 65–75 kcal | 14 g | 80–100 mg |
| 1 medium arepa (≈ 60 g) | 95–110 kcal | 20–22 g | 120–140 mg |
| 2 small arepas (≈ 120 g total) | ≈ 200 kcal | ≈ 42 g | ≈ 260 mg |
| 1 large arepa (≈ 120 g) | 190–220 kcal | 40–44 g | 240–280 mg |
That's the arepa alone, with no filling. This is how Balancia estimated a photo of two small griddled arepas: about 42 g of carbs, 200 calories and 260 mg of sodium.
For context:
- Carbs: a common reference for adults with diabetes is 45 to 60 g per meal. Two small arepas are almost there before you add anything else.
- Sodium: the dough adds little. The sodium comes with the filling.
Where the numbers come from
- The corn dough brings almost all the carbs: about 35 g per 100 g of cooked arepa.
- Cheese (white, telita, guayanés) adds sodium and saturated fat: one thick slice can bring 150 to 300 mg of sodium.
- Butter and mayonnaise add calories and saturated fat quickly.
- Shredded beef, ham or chorizo fillings bring sodium and fat; chicken, egg or avocado are usually lighter.
- Fried arepas (arepa frita, egg arepas) soak up oil: about 80 to 120 more calories than griddled.
5 choices on your plate to keep enjoying arepas
- One medium, not three. It helps the most: a medium arepa is about 20 g of carbs, not 60.
- Prefer griddled or baked over fried.
- Give the filling more room than the dough: chicken, egg, avocado or meat with salad. That's protein and good fat, not more carbs.
- Go easy on salty cheese and butter. A thin slice instead of a thick one changes the sodium and saturated fat a lot.
- Pair it with vegetables or salad, not juice or soda: one glass of juice adds about 25 g of carbs.
What about whole-grain corn or other flours?
Some flours (whole corn, oat, cassava) change the fiber or the taste, but the carbs per arepa are similar. Switching flours may help a little, but it doesn't replace watching the amount.
Related guides
- How to calculate carbs in a meal: by hand, with the plate method or from a photo.
- Arroz con pollo carbs and calories
- High-sodium foods to watch with high blood pressure
Balancia shows the carbs, sodium and fat on your plate, which food they come from and how to balance it. It works in English and Spanish, understands Latin home cooking, and your history stays on your phone.
See Balancia on Google Play
Frequently asked questions
How many calories are in an arepa? A medium griddled one has around 100 calories; two small ones, about 200. Fillings, butter or frying add quite a bit.
How many carbs are in an arepa? About 20 grams per medium arepa. Two small ones add up to about 42 grams.
Can people with diabetes eat arepas? Yes, by watching the amount: one medium arepa with a protein filling and vegetables usually stays within one meal's reference. Your doctor or dietitian sets the right amount for you.
Are arepas high in sodium? The dough has little salt, but fillings like salty cheese, ham and shredded meats raise it fast.
For information only. Values are approximate and do not replace advice from your doctor or dietitian. Balancia gives approximate estimates and does not diagnose or treat any disease.