Is Posole Low in Calories? A Comprehensive Nutritional Guide

November 21, 2025 •

4 min read

According to Healthline, a dietitian says that while posole can be high in calories, sodium, and fat, it can also be prepared in a way that makes it a balanced and nutritionally rich meal. The question, 'Is posole low in calories?' doesn't have a simple 'yes' or 'no' answer, as the caloric content depends entirely on the specific ingredients and preparation methods used.

Quick Summary

The calorie count of posole varies significantly depending on the recipe, choice of meat, broth, and toppings. Leaner proteins and vegetable-based versions are generally lower in calories than traditional pork varieties. Understanding ingredient choices is key to controlling the overall calorie and fat content of this Mexican stew.

Key Points

Depends on Ingredients: The calorie count of posole is not fixed and varies based on the type of meat, broth, and toppings used.
Lean Protein is Key: Using lean proteins like skinless chicken breast or pork tenderloin significantly lowers the fat and calorie content.
Topping Choices Matter: High-fat toppings like sour cream and fried chips add significant calories, while fresh vegetables, radishes, and lime are low-calorie alternatives.
Hominy Provides Health Benefits: The hominy in posole offers valuable fiber and makes nutrients like niacin more bioavailable through the nixtamalization process.
Sodium Control: Opt for low-sodium broth to manage salt intake, as many commercial products are high in sodium.
Vegetarian Options Exist: Plant-based posole using beans and vegetable broth is an excellent and delicious low-calorie alternative.

Posole, also spelled pozole, is a hearty and flavorful Mexican stew that has captivated taste buds for centuries. Traditionally, it consists of hominy, meat (typically pork), broth, and is garnished with a variety of fresh ingredients. The nutritional profile of this classic dish, and whether or not posole is low in calories, is a common question for those watching their weight. The simple answer is that it varies widely based on preparation, but with a few smart choices, you can easily create a low-calorie version that doesn't sacrifice flavor.

The Calories in Traditional Posole

Traditional posole, especially the red variety made with fatty cuts of pork shoulder, can be high in calories and fat. A typical bowl with fatty pork, lard, and rich broth can easily exceed 500 calories. The calorie density comes not only from the meat but also from the way it's prepared and the toppings added at the end. For instance, fried tostadas or rich sour cream toppings can significantly increase the total caloric load.

The Healthiest Versions of Posole

To make posole a healthy and low-calorie meal, you can focus on leaner ingredients and preparation methods. Chicken posole, particularly one made with skinless chicken breast, is a popular choice for a lighter meal. A version using pork tenderloin instead of fattier cuts can also drastically reduce the fat content. Vegetarian posole, which relies on vegetable broth and often includes beans, is another fantastic, low-calorie option.

Making Your Posole Low in Calories

Creating a low-calorie posole is all about strategic ingredient choices and preparation techniques. Here are some key changes you can make:

Use Leaner Protein: Substitute fatty pork shoulder with lean pork tenderloin or boneless, skinless chicken breast. For a vegan or vegetarian alternative, consider protein-rich garbanzo beans instead of meat.
Opt for Low-Sodium Broth: Store-bought broths can be loaded with sodium, which can contribute to high blood pressure. Choose a low-sodium or unsalted chicken or vegetable broth to control the sodium content.
Load Up on Vegetables: Increase the proportion of vegetables and decrease the meat content. Add chopped onions, bell peppers, zucchini, or carrots to the base for extra nutrients and fiber.
Choose Healthier Garnishes: Swap high-fat toppings like sour cream and fried tortilla chips for fresh, low-calorie alternatives. Fresh radishes, shredded cabbage, diced onions, and a squeeze of lime add flavor and crunch without excess calories. Using a small amount of avocado is a great way to get healthy fats without going overboard.
Portion Control: Even with healthy ingredients, portion size is crucial. A smaller bowl of posole with a side salad is more diet-friendly than a giant, overflowing serving.

Posole Calorie Comparison Table


Posole Type	Typical Ingredients	Estimated Calories (per cup)	Key Calorie Sources
Traditional Pork Posole	Fatty pork shoulder, lard, rich broth	200-500+	Fatty pork, oil, rich broth, high-fat toppings
Lean Chicken Posole	Skinless chicken breast, low-sodium broth	120-185	Lean protein, broth, hominy
Vegetarian Posole	Vegetable broth, beans, hominy	133-172	Hominy, beans, broth, some oil

The Health Benefits of Hominy

At the core of any posole is hominy, which is nixtamalized corn. This ancient preparation process involves soaking dried corn kernels in an alkaline solution, which significantly improves its nutritional value. This process makes niacin (Vitamin B3) more bioavailable and also increases the amount of calcium, iron, and zinc. The nixtamalization process also boosts the resistant starch content, a type of fiber that supports gut health, aids digestion, and helps regulate blood sugar.

Conclusion: Posole Can Be Low in Calories, With Some Effort

In conclusion, whether posole is low in calories is not a given; it is a choice. While traditional preparations can be calorie-dense due to fatty meats and indulgent toppings, the versatility of the dish allows for significant modifications. By choosing lean proteins, opting for low-sodium broth, and focusing on fresh, vegetable-based garnishes, you can enjoy a hearty, flavorful, and low-calorie posole that is both satisfying and healthy. The nutritional benefits of hominy, including improved fiber and nutrient absorption, make it a worthy component of a balanced diet.

For a detailed analysis of the nutritional value of specific posole variations, including traditional pork, consider exploring resources from reputable dietary and health organizations. The key is to be mindful of your ingredients and portions, and posole can easily fit into a weight-conscious eating plan. The Mexican Social Security Institute even disproved old notions that posole was inherently unhealthy, highlighting that a balanced portion can provide necessary nutrients.

How to Enjoy Low-Calorie Posole

To make the most of your low-calorie posole, focus on cooking at home where you control the ingredients. Consider preparing a large batch for meal prep, as it stores and reheats beautifully. Experiment with different spices and chiles to build complex flavor without adding extra fat. A squeeze of fresh lime juice is essential for a vibrant finish. Remember, the final dish is a reflection of your choices, and posole offers plenty of room for customization.(https://www.farmerschilemarket.com/what-is-posole/)

Frequently Asked Questions

Yes, vegetarian posole is an excellent way to reduce calories. By substituting meat with beans or extra vegetables, you can create a satisfying and low-calorie version.

Generally, a chicken or vegetarian posole prepared with low-sodium broth and lean ingredients is the lowest in calories. Versions with fatty pork or excessive oil will be higher.

While hominy adds carbohydrates and calories, it is not a high-calorie ingredient on its own. It's a good source of fiber and resistant starch, which supports gut health.

To reduce sodium, use a low-sodium or unsalted broth and control the amount of salt you add during cooking. Rely on herbs and spices like Mexican oregano, cumin, and chiles for flavor instead.

Some traditional toppings like fried tortilla strips, sour cream, and cheese can be high in calories and fat. Opt for healthier garnishes like shredded cabbage, radishes, diced onion, and lime.

Yes, when prepared with lean protein and plenty of vegetables, posole can be a weight-loss-friendly meal. Its high protein and fiber content promote a feeling of fullness, which can help with appetite control.

The key to flavor without excess calories is a rich, spiced broth. Using chiles, garlic, onion, and Mexican oregano builds deep flavor. Fresh toppings like lime juice and cilantro add brightness.