Is Pork Pozole Healthy? A Nutritionist’s Guide

Pozole is a hearty Mexican soup made with hominy, meat, and chili peppers. It’s a beloved comfort food for many Latinos. But is this traditional dish actually good for you, especially when made with pork? In this complete guide, we’ll explore the nutrition profile of pork pozole and discuss the potential health benefits and downsides.

What is Pozole?

Pozole originated in pre-Hispanic Mexico as a meat and hominy stew. Today it is served as a soup course and often contains pork as the protein. There are three main styles of pozole

• Pozole rojo – Made with guajillo chiles, resulting in 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 styles feature hominy (dried corn kernels) as the base ingredient. Onions, garlic, cilantro, cabbage, radish, avocado, lime, and tostadas are common garnishes.

Nutrition Profile of Pork Pozole

The nutritional value of pozole can vary based on the specific ingredients used. Here is the nutrition information for a 1 cup serving 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

Pork provides a significant amount of the protein, B vitamins, selenium, zinc, and vitamin D in pozole [2]. The hominy offers carbohydrates, fiber, iron, magnesium, and phosphorus [3].

Potential Health Benefits

Assuming pozole is prepared in a healthy way, here are some of the potential wellness benefits it offers:

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

• Fiber – The hominy contains insoluble fiber to support digestive health. Add cabbage and avocado for even more.

• Antioxidants – Ingredients like onions, garlic, cilantro, and lime provide polyphenols and vitamin C to combat free radicals.

• Iron – The hominy contains iron to support the transport of oxygen in blood. Pork enhances iron absorption.

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

• Satiety – The protein, fiber, and resistant starch in pozole promote fullness and curb cravings.

Potential Downsides

While pozole made properly can fit into a nutritious diet, there are some potential drawbacks to watch out for:

• Saturated fat – Pork contains more saturated fat than chicken or plant proteins. This raises cholesterol.

• Sodium – Store bought and canned versions often contain very high sodium levels, which isn’t ideal for heart health.

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

• Calories – With significant protein and carbs, pozole is relatively high in calories, so portion size matters.

Tips for Enjoying Healthy Pozole

Follow these tips to reduce any risks and maximize the nutrition in your pork pozole:

• Use lean cuts like pork loin or tenderloin.

• Limit added lard or oil to 1-2 tsp per serving.

• Drain and rinse canned hominy to remove excess sodium.

• Use sodium-free seasoning or limit salt to 1/4 tsp per serving.

• Load up on low sodium vegetable toppings like cabbage, radishes, cilantro and avocado.

• Avoid frying tostadas; instead use baked tostada chips or corn tortillas.

• Balance out carb servings for the day when eating pozole.

• Enjoy reasonable portion sizes around 1 cup.

Satisfying and Nutritious Pozole Recipe

This homemade pozole verde recipe is flavorful, fresh, 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 ounces 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 skips the pork bone broth in favor of lower sodium chicken broth. Lean pork provides protein while hominy and vegetable toppings give you fiber, vitamins, and minerals. Enjoy 1 cup as part of a balanced meal.

The Verdict on Pork Pozole

While high in saturated fat and sodium in some versions, pork pozole can ultimately 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 to make this classic Mexican soup an energizing and wholesome option.

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

References:

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

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

[3]https://www.webmd.com/diet/health-benefits-hominy