Is Pozole Healthy? A nutrition breakdown of pozole.
Written by Isabel Vasquez RD, LDN
Pozole is a traditional Mexican soup. It’s made with hominy (nixtamalized corn), meat (usually pork or chicken), vegetables, and a rich blend of spices.
This beloved dish is often served during celebrations and family gatherings. Many of you reading this article probably have your own stories about how pozole fits into your cultural traditions!
But given the lack of information out there about the nutritional value of our Latine cultural foods, you might wonder: Is pozole healthy?
In this article, we’ll break down the nutritional value of pozole, including its health benefits and potential drawbacks.
Pozole Nutritional Value
The nutrition of pozole varies based on the recipe. This is especially true since pozole can be made with different types of meat and veggies. Plus, different families may use different ingredients or flavoring techniques.
That said, one cup of pozole (245 grams) made with chicken has the following nutrition, per the USDA:
Protein: 8 grams
Fat: 3 grams
Saturated fat: 0.7 grams
Carbs: 11 grams
Fiber: 2.2 grams, or 8% of the daily value (DV)
Sodium: 608 milligrams, or 26% of the DV
Vitamin B3 (Niacin): 2.4 milligrams, or 15% of the DV
Selenium: 8 micrograms (mcg), or 15% of the DV
Vitamin C: 9 mg, or 10% of the DV
Vitamin K: 19 mcg, or 16% of the DV
The vitamins and minerals in pozole support many different aspects of health. Niacin is key for converting food to energy. Selenium and vitamin C support your immune system and act as antioxidants. And vitamin K helps with blood clotting.
Health Benefits of Pozole
Good Source of Fiber and Resistant Starch
Pozole has a bunch of plant foods that provide fiber and resistant starch. That includes things like hominy, onions, beans, carrots, zucchini, tomatillos, and more. Toppings like radishes, cabbage, and avocado add even more fiber.
Of course, the specific ingredients and sources of fiber depend on the type of pozole you’re having.
Fiber is important for so many aspects of health. It helps lower cholesterol, stabilize blood sugars, improve digestive health, and promote satiety, per the CDC.
Resistant starch is a type of fiber that’s found in foods like hominy partly because of the nixtamalization process, per a 2020 study in Food Science & Nutrition. As the name suggests, it resists digestion in the small intestine.
As it makes its way to your colon, resistant starch gets fermented by your gut bacteria. This helps the healthy bacteria in your gut to thrive, which supports gut and immune health, per a 2022 study in the Journal of Functional Foods.
Full of Vitamins, Minerals, and Antioxidants
Pozole is also an amazing source of vitamins, minerals, and antioxidants. In the chicken pozole example above, you can see that it's rich in niacin, selenium, vitamin C, and vitamin K.
Other nutrients you may find in pozole are vitamin B12, iron, magnesium, potassium, phosphorus, and more. It all depends on the ingredients!
These are called micronutrients and they are important for all different aspects of health.
The veggies in pozole also provide antioxidants, which help neutralize harmful free radicals that can damage your cells.
Eating antioxidant-rich foods can help prevent diseases like cancer, heart disease, Alzheimer’s, and other inflammatory diseases, per a 2016 study in Oxidative Medicine and Cellular Longevity.
Well-Rounded Meal
Overall, pozole is a nutritionally well-rounded meal. It doesn’t just have fiber and micronutrients—it also has high-quality protein and dietary fat. This is the basis of a balanced diet!
It helps you feel full and satisfied until your next meal or snack.
The blend of complex carbs, protein, fiber, and fat also supports healthy blood sugars (a steady rise and decline after eating rather than a big spike and drastic crash).
Potential Health Drawbacks of Pozole
Pozole can be high in sodium, depending on how it is made. Usually, salt is used to add flavor, which contributes sodium to the dish. Other ingredients, like meat or spice blends, can also contribute sodium to pozole. Why does this matter?
Well, eating too much sodium (like most Americans do) can increase your risk of high blood pressure, per the CDC.
The good news is that Mexican cuisine also uses plenty of veggies, herbs, and spices for flavor. So, if you want to be more mindful of your sodium intake, you can add less salt to your pozole and focus on getting flavor from other ingredients like herbs and spices.
Final Thoughts
Our Latine cultural foods deserve to be celebrated, and pozole is no exception! This dish is full of fiber, vitamins, minerals, antioxidants, and high-quality protein to support overall health.
The specific nutritional value depends on the ingredients you use, but all varieties tend to be well-rounded sources of nutrition. So don’t let diet culture steal this beloved cultural dish from you! It definitely deserves a place at your table.
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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