Pozole: calories, recipe and nutrition facts
One serving of pozole (1 bowl, 485 g) has 399 kcal. Per 100 g: 82 kcal.
Pozole is in the family World dishes. Per 100 g it provides 6.3 g protein, 6.5 g carbohydrates (0.95 g fiber) and 3.3 g fat: about 37% of its calories come from fat.
What pozole provides most
- Source of selenium: 8.8 µg per 100 g, 16 % of the Daily Value.
- Source of protein: 6.3 g per 100 g, 13 % of the Daily Value.
- Source of vitamin B1 (thiamin): 0.14 mg per 100 g, 11 % of the Daily Value.
- Source of zinc: 1.2 mg per 100 g, 11 % of the Daily Value.
Worth knowing, per 100 g: sodium: 181 mg.
Pozole per serving
The serving is 1 bowl, 485 g (the reference recipe below).
| Nutrient | 100 g | 1 bowl |
|---|---|---|
| Calories | 82 kcal | 399 kcal |
| Protein | 6.3 g | 30.5 g |
| Carbohydrates | 6.5 g | 31.4 g |
| Fiber | 0.95 g | 4.6 g |
| Sugars | 1.5 g | 7.2 g |
| Fat | 3.3 g | 15.9 g |
| Sodium | 181 mg | 879 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Hominy | 150 | 108 |
| Pork shoulder, cooked | 90 | 207 |
| Broth | 200 | 72 |
| Cabbage | 20 | 5 |
| Radish | 10 | 2 |
| Onion | 10 | 4 |
| Lime juice | 5 | 1 |
| Total | 485 | 399 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
The broth is calculated with home-made chicken stock. Red or white changes calories little; tostadas and cream add more.
Pozole nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 82 kcal | — |
| Protein | 6.3 g | 13 % |
| Total fat | 3.3 g | 4 % |
| Saturated fat | 1.1 g | 5 % |
| Monounsaturated fat | 1.5 g | — |
| Polyunsaturated fat | 0.45 g | — |
| Cholesterol | 17.9 mg | 6 % |
| Carbohydrates | 6.5 g | 2 % |
| Dietary fiber | 0.95 g | 3 % |
| Total sugars | 1.5 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 µg | 0 % |
| Vitamin C | 2.5 mg | 3 % |
| Vitamin D | 0.19 µg | 1 % |
| Vitamin E | 0.08 mg | 1 % |
| Vitamin K | 3.3 µg | 3 % |
| B1 · Thiamin | 0.14 mg | 11 % |
| B2 · Riboflavin | 0.11 mg | 8 % |
| B3 · Niacin | 1.5 mg | 9 % |
| B6 | 0.1 mg | 6 % |
| B9 · Folate | 6.1 µg | 2 % |
| B12 | 0.16 µg | 7 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 10.5 mg | 1 % |
| Iron | 0.59 mg | 3 % |
| Magnesium | 11.3 mg | 3 % |
| Phosphorus | 65.2 mg | 5 % |
| Potassium | 126 mg | 3 % |
| Sodium | 181 mg | 8 % |
| Zinc | 1.2 mg | 11 % |
| Selenium | 8.8 µg | 16 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.02 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, pozole ranks 67th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Where it comes from
Mexico, from pre-Hispanic times.
Approximate origin, under review.
Frequently asked questions
How many calories are in a pozole?
A reference serving (1 bowl, 485 g) has 399 kcal: 82 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a pozole?
In the reference recipe: hominy (150 g), pork shoulder, cooked (90 g), broth (200 g), cabbage (20 g), radish (10 g), onion (10 g), lime juice (5 g).
How much protein does pozole have?
6.3 g per 100 g; 30.5 g in 1 bowl.
How many carbs does pozole have?
6.5 g of carbohydrates per 100 g, of which 0.95 g is fiber and 1.5 g sugars.
What vitamins and minerals does pozole have?
The ones it provides most per 100 g, by Daily Value: selenium, 16 %; protein, 13 %; vitamin B1 (thiamin), 11 %; zinc, 11 %.
Where does pozole come from?
Mexico, from pre-Hispanic times. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Hominy, canned, white (NDB 20030) · Pork, fresh, shoulder, whole, separable lean only, cooked, roasted (NDB 10073) · Soup, stock, chicken, home-prepared (NDB 6172) · Cabbage, raw (NDB 11109) · Radishes, raw (NDB 11429) · Onions, raw (NDB 11282) · Lime juice, raw (NDB 9160)
One serving (1 bowl) is about 20% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers