Recipes · Mexican · Beverages
Pozol
One serving has 195 kcal and 4 g protein, and at least a fifth of a woman's daily need of thiamin (54%), copper (33%), riboflavin (31%), niacin (29%), iron (23%) and magnesium (21%). Ready in 60 minutes.
- Preparation: 60 min
- Makes: 1 serving (275 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 40 g Masa harina
- 5 g Cocoa powder
- 220 g Water
- 10 g Sugar
Method
- Mix the masa harina with a little of the water into a smooth, lump-free dough; cover and let it rest at room temperature for a few hours for a light traditional tang, or use it fresh for a milder drink.
- Whisk in the remaining water until fully combined.
- Stir in the cocoa powder and sugar until dissolved.
- Chill well and stir again before serving over ice, as the corn settles quickly.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 195 kcal | 9% |
| Carbohydrates | 43.5 g | |
| Water | 224 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 4.4 g | 9% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.15 g | |
| Leucine | 0.47 g | |
| Lysine | 0.14 g | |
| Methionine | 0.08 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.21 g | |
| Histidine | 0.12 g | |
| Fat | 2.2 g | |
| Monounsaturated | 0.63 g | |
| Polyunsaturated | 0.71 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.69 g | |
| Saturated | 0.62 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 68.3 mg | 7% |
| Copper | 0.3 mg | 33% |
| Iron | 4.1 mg | 23% |
| Magnesium | 64.3 mg | 21% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 129 mg | 18% |
| Potassium | 181 mg | 4% |
| Selenium | 5 µg | 9% |
| Sodium | 11.9 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.09 mg | 2% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 66.4 µg | 17% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 0.13 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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