Colombian White Corn Arepas with Cheese
Quick answer
A medium portion of Colombian White Corn Arepas with Cheese (120 g) contains 282 kcal, with 37.4 g of net carbohydrates and 9 g of protein. Its glycemic index is 65 (Medium) for how fast it raises blood sugar, while its glycemic load per portion is 24.3 (High) for its actual effect.
- Carbs40.8 g57.1%
- Protein9 g12.6%
- Fat9.6 g30.3%
- Fibre3.4 g
Percentages of total energy (calories)
Grilled Colombian white-corn flatbreads filled with melted cheese; naturally gluten-free, crisp outside and soft inside, with a medium glycemic index (65).
💡 Smart Nutritional Guidance
Consumption advice
Grilling arepas on a dry griddle instead of frying them in oil noticeably cuts calories and fat.
Best preparation methods
One arepa has a fairly high glycemic load (24.3), so keep to one for breakfast, with a boiled egg.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 235 kcal | 282 kcal |
| Protein | 7.5 g | 9 g |
| Carbohydrate | 34 g | 40.8 g |
| Available carbohydrate | 31.2 g | 37.4 g |
| Fat | 8 g | 9.6 g |
| Dietary fibre | 2.8 g | 3.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Latin American dishes with a glycemic index (9), it ranks 8 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Colombian White Corn Arepas with Cheese good for weight loss?
It can fit a balanced plan with portion control: a 120 g portion gives 282 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Colombian White Corn Arepas with Cheese affect blood sugar?
Its glycemic index is 65 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 120 g portion has a glycemic load of 24.3 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Colombian White Corn Arepas with Cheese?
A typical 120 g portion of Colombian White Corn Arepas with Cheese provides about 282 kcal, 9 g protein, 40.8 g carbohydrate, 9.6 g fat and 3.4 g fibre.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.