Is Pork Pozole Healthy? A Nutritionist’s Guide to This Hearty Mexican Soup

With its warm and comforting flavors, pozole has long been a staple in Mexican cuisine. This hominy soup is traditionally made with pork and can be found in three classic varieties – pozole rojo, pozole verde, and pozole blanco But is this hearty dish actually good for you? Let’s take a deeper look at the nutritional profile of pork pozole.

What is Pozole?

Pozole originated before Spanish colonization as a stew containing meat and hominy (dried corn kernels) Today it is popularly served as a soup course, often featuring pork as the protein The three main styles are

• Pozole rojo – Made with guajillo chiles which lend it a red broth. Pork is traditional.

• Pozole verde – Tomatillos and poblano peppers create the green coloring. Chicken or pork can be used.

• Pozole blanco – A clear, white broth flavored with garlic and onions. Pork is most common.

All types contain hominy as the base ingredient. Typical garnishes include onion, garlic, cilantro, cabbage, radish, avocado, lime, and tostadas.

Nutrition Profile of Pork Pozole

The nutrition facts for pozole can vary based on specific ingredients. Here is the nutrition information for 1 cup of pozole with pork according to the USDA [1]:

• Calories: 214
• Total fat: 9g
• Cholesterol: 54mg
• Sodium: 574mg
• Total carbs: 12g
• Dietary fiber: 1g
• Sugars: 1g
• Protein: 18g

The pork provides a good amount of protein, B vitamins, selenium, zinc, and vitamin D. The hominy offers carbohydrates, fiber, iron, magnesium, and phosphorus [2].

Potential Health Benefits of Pozole

When made properly, pozole can provide the following potential wellness benefits:

• Lean protein – The pork and hominy supply all essential amino acids for muscle building and repair.

• Fiber – The hominy contains insoluble fiber to support healthy digestion. Cabbage and avocado add even more.

• Antioxidants – Onions, garlic, cilantro, and lime provide antioxidant polyphenols and vitamin C.

• Iron – Hominy contains iron to assist with oxygen transport in the blood. Pork enhances iron absorption.

• Magnesium and potassium – These minerals in hominy can help control blood pressure.

• Satiety – The protein, fiber, and resistant starch promote feelings of fullness and curb cravings.

Potential Downsides to Consider

While pozole prepared properly can be nutritious, there are some potential drawbacks:

• Saturated fat – Pork contains more saturated fat than chicken or plant-based proteins. This may raise cholesterol levels.

• Sodium – Pre-made and canned versions often have very high sodium, which can negatively impact heart health.

• Cholesterol – Pork and any added lard contribute dietary cholesterol, which should be limited to 200 mg daily.

• Calories – With significant amounts of protein and carbs, pozole is relatively high in calories, so portion control is key.

Tips for Enjoying Healthy Pozole

Follow these tips to minimize risks and maximize nutrition in your pork pozole:

• Use lean pork cuts like loin or tenderloin
• Limit added lard or oil to 1-2 tsp per serving
• Rinse canned hominy to remove excess sodium
• Use salt-free seasoning or limit salt to 1/4 tsp per serving
• Load up on low-sodium vegetable toppings
• Avoid frying tostadas; instead use baked chips or corn tortillas
• Balance carb portions when eating pozole
• Enjoy reasonable portion sizes around 1 cup

Satisfying and Nutritious Pozole Recipe

This homemade pozole verde recipe is fresh, flavorful and nutritious:

Ingredients:

• 3 boneless pork chops, fat trimmed
• 1 onion, diced
• 3 cloves garlic
• 1 jalapeno
• 1 pound tomatillos, husked and rinsed
• 1 cup cilantro
• 32 oz low sodium chicken broth
• 1 can white hominy, rinsed and drained
• 1 avocado, diced
• 2 cups shredded cabbage
• 1 lime, juiced

Instructions:

1. In a skillet over medium-high heat, cook pork chops 5 minutes per side until browned and cooked through. Allow to rest then dice or shred pork.

2. In a blender, combine onion, garlic, jalapeno, tomatillos, and 1/2 cup cilantro. Blend until smooth.

3. In a large pot, combine tomatillo sauce, chicken broth, pork chops, and hominy. Simmer 15 minutes.

4. Serve pozole topped with avocado, cabbage, remaining cilantro, and fresh lime juice.

This flavorful pozole verde uses lower sodium chicken broth instead of pork bone broth. The lean pork provides protein while the hominy and vegetable toppings supply fiber, vitamins and minerals. Enjoy 1 cup as part of a healthy, balanced meal.

The Verdict on Pork Pozole

While it can be high in cholesterol depending on the protein used, and sodium in some versions, pork pozole ultimately can be a nutritious choice when care is taken to select lean cuts of meat and limit salt content. The hominy, vegetables, herbs and spices provide valuable antioxidants and nutrients. When prepared properly, this classic Mexican soup can be an energizing and wholesome option.

As with any meal, it’s important not to overindulge and to balance your daily diet with plenty of fruits, vegetables, fiber-rich whole grains, healthy fats and lean proteins. When enjoyed as part of an overall healthy lifestyle, pork pozole can be a guilt-free comfort food.

References

[1] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168270/nutrients

[2] https://www.healthline.com/nutrition/foods/pork