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Mexican pozole

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Mexican pozole

Also known as: Pozole · Soups & broths · 400 g serving · 30 min total

Enjoy in moderation

Tô pozole 400g ~320 kcal, đạm 24g, xơ 5g, natri 920mg.

Lời khuyên: Nhiều bắp cải+chanh, hạn chế húp nước.

418 kcal per serving

Protein 25.0 g · Carbs 16.4 g · Fat 28.8 g · Fibre 1.7 g · Sugars 4.5 g · Sodium 1,906.8 mg

Where the calories come from

Where the calories come fromCalories: 24% protein, 15% carbohydrate, 61% fat. 418 kcal total.418kcal / serving
  • Protein24.98 g · 24%
  • Carbohydrate16.39 g · 15%
  • Fat28.8 g · 61%

Estimated, per 400 g serving.

Daily Value at a glance

Protein50 % % Daily Value
Fibre6 % % Daily Value
Sodium83 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 400 g Estimated

NutrientAmount% Daily Value
Energy418.4 kcal21%
Protein25.0 g50%
Carbohydrate16.4 g6%
of which net carbs (carbs minus fibre)14.7 g—
of which sugars4.5 g—
of which added sugars0.0 g0%
Fat28.8 g37%
of which saturated fat8.8 g44%
Fibre1.7 g6%
Sodium1,906.8 mg83%
Where the calories come from
Protein 24% · Carbohydrate 16% · Fat 62% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A11.1 µg RAE1%
Vitamin C4.4 mg5%
Vitamin D1.3 µg7%
Vitamin E0.8 mg5%
Vitamin K11.3 µg9%
Thiamin (B1)0.6 mg50%
Riboflavin (B2)0.5 mg38%
Niacin (B3)5.4 mg34%
Vitamin B60.4 mg24%
Folate (B9)21.0 µg5%
Vitamin B120.8 µg33%
Calcium35.3 mg3%
Iron1.7 mg9%
Magnesium37.5 mg9%
Phosphorus254.0 mg20%
Potassium496.0 mg11%
Zinc3.9 mg35%
Selenium30.7 µg56%
Copper0.2 mg22%
Manganese0.2 mg9%
Iodine60.0 µg40%
Cholesterol84.8 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 400 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 56 %; Thiamin (B1): 50 %; Iodine: 40 %; Riboflavin (B2): 38 %; Zinc: 35 %; Niacin (B3): 34 %Selenium56 %Thiamin (B1)50 %Iodine40 %Riboflavin (B2)38 %Zinc35 %Niacin (B3)34 %
Health scoreHealth score 42 out of 100, rated Fair.42/ 100
Fair

Health score

42 / 100 · Fair

Formula: protective index 47 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 42, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy104.6 kcal5%
Protein6.2 g12%
Carbohydrate4.1 g1%
of which net carbs (carbs minus fibre)3.7 g—
of which sugars1.1 g—
of which added sugars0.0 g0%
Fat7.2 g9%
of which saturated fat2.2 g11%
Fibre0.4 g1%
Sodium476.7 mg21%
Where the calories come from
Protein 24% · Carbohydrate 16% · Fat 62% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.8 µg RAE0%
Vitamin C1.1 mg1%
Vitamin D0.3 µg2%
Vitamin E0.2 mg1%
Vitamin K2.8 µg2%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.3 mg8%
Vitamin B60.1 mg6%
Folate (B9)5.3 µg1%
Vitamin B120.2 µg8%
Calcium8.8 mg1%
Iron0.4 mg2%
Magnesium9.4 mg2%
Phosphorus63.5 mg5%
Potassium124.0 mg3%
Zinc1.0 mg9%
Selenium7.7 µg14%
Iodine15.0 µg10%
Cholesterol21.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein

Ingredients

  • Nước dùng heo — 288 g
  • Bắp ngâm — 72 g
  • Thịt heo — 88 g
  • Dầu/mỡ — 6 g
  • Muối — 2 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Đạm 24g, xơ 5g
  • Calo 320

Watch out for

  • Natri 920mg
  • Béo 12g

Healthier swaps

Portion sizes

  • Serving — 80 g
  • Small bowl — 200 g
  • Bowl — 400 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

418 kcal per 400 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 38 min98 min
Running (steady run, 8 MET)≈ 43 min43 min
Cycling (moderate pace, 6 MET)≈ 57 min57 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve

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