How many calories in a corn posole, and how to manage them

December 3, 2025 •

4 min read

According to USDA data, a single cup of pozole with chicken contains approximately 245 grams and around 8 grams of protein. When it comes to the question of how many calories in a corn posole, the answer is not fixed; it depends heavily on the specific recipe, especially the type of meat and toppings used.

Quick Summary

The calorie count of a corn posole is highly variable, influenced by the type of meat, broth, and toppings. Lean meats and vegetable-based broths can reduce the overall calorie total. High-calorie additions include pork fat and fried toppings, while healthier garnishes like radishes and cabbage add fiber with fewer calories.

Key Points

Calories vary significantly: The calorie count depends primarily on the type of meat (pork vs. chicken), broth (fatty vs. low-sodium), and toppings used.
Hominy is a moderate-calorie base: Cooked hominy is the primary carbohydrate source, containing about 178 calories per cup, and provides fiber and resistant starch.
Meat and broth are key caloric factors: A lean chicken posole can be under 200 calories per cup, while a fatty pork version can be significantly higher.
Toppings can increase calories: Avocado, sour cream, cheese, and fried tortilla chips are high-calorie toppings, whereas cabbage, radishes, and cilantro add minimal calories.
Make healthier choices: Using lean meats, low-sodium broth, and plenty of vegetable garnishes are effective strategies for reducing the overall calorie count of your posole.

The Core Components of Posole Calories

The calorie content of a corn posole is a sum of its parts. The base ingredients include hominy (processed corn kernels), a broth, and meat. Each component contributes to the overall nutritional profile, but some add more calories than others.

Hominy: The Corn Base

Hominy is nixtamalized corn, and its calorie count is relatively modest. One cup of cooked hominy contains approximately 178 calories. During nixtamalization, the corn's nutritional profile changes, increasing some vitamins and minerals, including calcium and niacin. This process also increases the resistant starch, a type of fiber that can benefit gut health. The primary calorie contribution from the hominy comes from its carbohydrates.

Broth and Meat: The Calorie Variances

The most significant factor influencing a posole's calorie count is the choice of meat and broth. A rich pork-based broth with fatty meat will have a much higher calorie count than a light chicken broth with lean meat.

Pork Posole: Traditional recipes often use fattier cuts of pork, such as pork shoulder, which can increase the overall fat and calorie content. Some reports show pork posole can be around 214 calories per cup, though this can vary wildly.
Chicken Posole: Opting for lean, shredded chicken breast is a common way to lower the calories. A heart-healthy chicken posole recipe might have as few as 124 calories per cup.
Vegetarian Posole: Using a vegetable broth and focusing on plant-based ingredients can further reduce calories. A vegetarian version has been reported to contain 350 calories per serving, often larger than a single cup.

The Impact of Toppings

The garnishes are a beloved part of the posole experience, but they can easily add a substantial number of calories. High-calorie toppings can quickly transform a healthy soup into a more indulgent meal.

Common Posole Toppings and Their Calorie Impact

Avocado: Creamy and delicious, but calorie-dense. A quarter of an avocado can add over 80 calories.
Cheese: While not traditional in all regions, adding cheese like cotija can increase fat and sodium content.
Fried Tortilla Strips/Tostadas: Adding a crispy texture, but also adds fat and significant calories, especially when deep-fried.
Sour Cream/Crema: A small dollop can add 30-60 calories and several grams of fat.
Healthy Toppings: Shredded cabbage, thinly sliced radishes, diced onions, and cilantro add flavor, texture, and fiber with minimal calories. A squeeze of fresh lime juice adds flavor for virtually zero calories.

Comparison Table: Calorie Breakdown by Posole Type


Posole Type (per 1-cup serving)	Calories (Approx.)	Protein (Approx.)	Fat (Approx.)	Sodium (Approx.)
Heart-Healthy Chicken Posole	124	12g	3g	Controlled
Chicken Posole (General)	226	24g	6.2g	697mg
Pork Posole (with Stock)	214	18g	10g	High
Pork Posole (with fatty meat)	~300+	Variable	Higher	Higher
Vegetarian Posole	327	10.6g	8.5g	Variable
Red Posole (Restaurant Style)	~400+	Variable	High	High

Strategizing for a Healthier Posole

If you're watching your calorie intake, there are simple ways to enjoy posole without sacrificing flavor.

Tips for Reducing Posole Calories:

Choose Leaner Meats: Opt for skinless chicken breast or pork tenderloin over fatty cuts like pork shoulder.
Control Your Broth: Prepare your own broth to manage fat and sodium levels, or use a reduced-sodium chicken or vegetable broth.
Load Up on Healthy Garnishes: Pile on nutrient-dense, low-calorie toppings like shredded cabbage, radishes, cilantro, and onions.
Limit High-Calorie Toppings: Use avocado and sour cream sparingly, or skip them entirely. Avoid or minimize fried tostadas and chips, which add empty calories.
Watch Serving Size: A standard serving is often considered around 1 to 1.5 cups. Many recipes online list nutrition for a larger serving size, so always check.

The Takeaway: Finding Your Balance

Ultimately, a corn posole is a highly customizable and nutritious meal, but its calorie content depends on preparation. By being mindful of your ingredients and portion sizes, you can enjoy a delicious bowl of posole that fits your dietary needs. The robust flavors from chiles, herbs, and the distinctive hominy make it a satisfying meal, even with a lighter approach. For more information on healthier Mexican dishes, see the resources from Your Latina Nutritionist.

Conclusion: A Nutritious and Variable Meal

The number of calories in a corn posole is not static; it's a dynamic figure that reflects the ingredients chosen. From a lean, vegetable-heavy version with low-sodium broth to a rich, pork-based soup with high-fat toppings, the caloric range is significant. By understanding the contribution of each component—from the relatively stable hominy base to the highly variable meat and toppings—you can easily control your intake. Making informed choices like using leaner protein, opting for fresh vegetable garnishes, and moderating high-calorie additions allows you to enjoy a flavorful and fulfilling bowl of posole that is both delicious and healthy.

Frequently Asked Questions

The average calorie count for a bowl of posole can range widely. A typical one-cup serving can be anywhere from 124 calories for a very lean chicken recipe to over 400 calories for a restaurant-style red posole with fatty pork and rich toppings.

To reduce calories, use lean protein like skinless chicken breast or pork tenderloin, opt for a low-sodium or homemade broth, and load up on low-calorie, high-fiber garnishes like cabbage, radishes, and cilantro.

Yes, the type can affect the calories, but it's more about the ingredients within the recipe. Red posole often uses fattier pork cuts, while green can be made with lean chicken, but calorie counts vary greatly based on the specific preparation, broth, and toppings used.

No, the hominy itself is not particularly high in calories. One cup of cooked hominy contains around 178 calories, and it also provides fiber and essential minerals.

Yes, posole can be a very healthy and well-rounded meal. It can provide a good balance of protein, carbohydrates, and fiber, along with essential vitamins and minerals. The healthiness depends on the ingredients, so opting for leaner options is best.

Healthy and flavorful toppings for posole include shredded cabbage, diced onions, thinly sliced radishes, cilantro, and a squeeze of fresh lime juice. These add texture and flavor without significant calories.

Yes, while avocado adds healthy fats, vitamins, and a creamy texture, it is a calorie-dense topping. Adding a quarter of an avocado can add over 80 calories to your bowl.