Is Horchata Healthy? A nutrition breakdown of horchata.
Written by Isabel Vasquez RD, LDN
For a creamy yet refreshing drink, what could be better than Mexican horchata? This popular beverage is typically made with rice, milk, cinnamon, and vanilla, with some variation based on who’s making it.
Interestingly, historians think that horchata originated in Valencia, Spain. Now, there are a few different variations of horchata. For example, Ecuadorian horchata is fruity and herbaceous compared to Mexican horchata which is sweet and creamy.
While you may think of Mexican horchata as purely pleasurable, it’s also quite nutritious. Read on to learn about the nutrition facts, health benefits, and potential drawbacks of Mexican horchata.
Horchata Nutrition Facts
The specific nutrition profile of horchata depends on how you prepare it. Each family, restaurant, or manufacturer may use slightly different measurements or types of milk, which affects the overall nutrition profile.
As an example, here is the nutrition profile of one cup of horchata (248 grams) made with whole milk, per the USDA:
Protein: 3.5 grams
Fat: 1.6 grams
Saturated fat: 0.8 grams
Carbs: 49 grams
Fiber: 1 grams, or 4% of the daily value (DV)
Thiamin: 0.2 milligrams, or 16% of the DV
Copper: 0.09 milligrams, or 10% of the DV
Selenium: 5.5 micrograms, or 10% of the DV
Iron: 1.4 milligrams, or 8% of the DV
Niacin: 1.3 milligrams, or 8% of the DV
Horchata also has smaller amounts of other important micronutrients like riboflavin, calcium, vitamin B6, magnesium, phosphorus, and potassium.
Health Benefits of Horchata
Provides Hydration
Staying hydrated is important for blood circulation, muscle health, joint lubrication, temperature regulation, and much more, per Harvard’s T.H. Chan School of Public Health, and plain water isn’t the only way to meet your hydration needs. Drinks like horchata are a fun way to get more fluids in!
While drinks like unsweetened, flavored sparkling water or fruit-infused water are great go-to’s for hydration since they don’t contribute added sugars to your day, drinks like horchata offer added nutrition that regular water doesn’t. You may just want to be mindful of how much (if any) added sugars are in your horchata because recipes vary.
Promotes Healthy Energy Levels
In this keto-diet obsessed world, you may think that the carbs in horchata make it “bad”. In reality, they provide necessary energy to your cells, tissues, and organs, per the National Institutes of Health (NIH)! The carbs in horchata mainly come from rice and milk. If you add sugar, then that will also add carbohydrates.
But it’s not just the carbs in horchata that promote energy; there are also micronutrients that play key roles in energizing the body. Each cup of Mexican horchata has about 16% of the daily value of thiamine and 10% of the daily value of copper. It also has a decent amount of niacin, riboflavin, iron, and magnesium. All of these nutrients are super important for turning food into energy, per a 2020 study in Nutrients.
Good Source of Vitamins and Minerals
Besides the energizing micronutrients listed above, Mexican horchata is also a decent source of selenium and calcium, just to name a couple. The long list of micronutrients in horchata are important for thyroid and muscle function, and hormone and bone health. So like we said earlier, it’s great to lean mostly on water for hydration, but horchata offers added nutrition that water doesn’t, so it can totally be a part of a healthy diet!
Potential Health Drawbacks of Horchata
While horchata is generally a nutritious and absolutely delicious drink, there’s one main health consideration, and it’s for those with diabetes. Horchata is high in carbs, with almost 50 grams per cup. Plus, it’s pretty low in fiber and protein. As a result, drinking it alone could cause a blood sugar spike for someone with diabetes or insulin resistance.
If that’s you, you could try consuming a smaller amount of horchata or pairing it with a fiber and protein-rich meal or snack like chiles rellenos to see if that improves your blood sugar response.
Final Thoughts
Mexican horchata makes for a comforting and refreshing drink that pairs especially well with spicy foods. It's actually quite rich in micronutrients like B-vitamins, copper, and selenium, making it a nutritious beverage. However, be mindful of any added sugars and the overall carb content that could cause blood sugar spikes if you have diabetes.
Otherwise, horchata is a beloved Mexican cultural beverage worth enjoying for its delicious flavor, nutrient density, and cultural importance!
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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