If you’re craving a refreshing horchata, but feeling unsure about the sugar content, this article is for you.
As a 1st gen Mexican American, I know how nostalgic a nice, cool glass of horchata can be. And as a dietitian, I hear all the time that my clients love it, but they worry it’s “too sweet” to be part of a healthy diet.
I’m a firm believer in the philosophy that “all foods fit,” meaning you can make space for any treat in your diet, using some gentle principles of portions and balance.
Which is why I wanted to take some time to look more closely at the nutrition facts behind a glass of horchata, so you can feel confident fitting it into your day.
In this post, we’ll cover:
- Nutrition facts for horchata
- Nutrition benefits and disadvantages of horchata
- Simple, practical tips to enjoy horchata while meeting your health goals.
So if you’ve ever been hesitant to grab a glass of horchata (even though it’s your fave), I’m glad you’re here! Let’s chat.
Quick note: horchata can refer to several different Latin American drinks. This article will look at the nutrition behind Mexican horchata (made with rice). There is also horchata made with seeds, or even an herbal tea called horchata from Ecuador.
This article is featured in the aguas frescas issue of our zine! Read the whole issue here.
Nutrition Facts
There are endless horchata recipes out there. Some are made with regular milk, some are made with water, many are made with sweetened condensed milk. There are even vegan versions of horchata!
For the sake of today’s discussion, we’ll look at the nutrition facts for an horchata you would find in a traditional Mexican restaurant, which is typically pretty sweet and made with a mix of dairy and water.
One cup of restaurant-style horchata provides the following nutrients (1):
| Calories | 123 kcal |
| Protein | 1.1 g |
| Carbohydrates | 26.2 g |
| Fat | 1.6 g |
| Fiber | 0 g |
| Sugar | 21.3 g |
| Calcium* | 41 mg (4% daily needs) |
| Magnesium | 6.9 mg (2% daily needs) |
| Phosphorous | 34 mg (5% daily needs) |
| Vitamin B6 | 0.04 mg (3% daily needs) |
| Vitamin E | 0.55 mg (4% daily needs) |
*note: Calcium content of horchata may vary based on the recipe. Factors like which type of milk and ratio of water to milk would all affect the calcium content of horchata.
My hope is that looking at the nutrition facts will make horchata a little less scary.
While you may have heard that horchata has way too much sugar, you can easily enjoy a glass of horchata and still stay below the American Heart Association’s recommended limit of 24 g added sugar per day.
Another common fear people express over horchata is that it doesn’t have any nutritional value to offer. People feel they would be better off enjoying a nutrient dense drink like a smoothie, for example.
Looking at the nutrition facts above show that the truth is not so clear cut. A drink providing 2-5% of the RDA for essential nutrients like calcium and vitamin B6 is not nothing.
Sure, these aren’t huge numbers, and you will still need to include plenty of fresh fruits and vegetables in your diet. But it’s simply inaccurate to say that horchata doesn’t have any nutrients in it.
Benefits
So maybe I’ve convinced you that horchata won’t completely derail your health goals. But does it have any real nutrition benefits? You may be surprised to hear it but yes, I do think there are real health benefits to horchata.
Antioxidants
A classic horchata usually includes cinnamon. You add cinnamon to horchata by soaking the rice with cinnamon sticks, and also by topping the glass with a sprinkle of ground cinnamon.
But did you know that this tasty sprinkle of cinnamon may also provide you with some real, antioxidant benefits?
Cinnamon is a source of antioxidants, including cinnamaldehyde (2). Antioxidants can help protect against oxidative stress, which plays a role in chronic diseases like diabetes and heart disease.
A meta-analysis of 12 studies concluded that cinnamon may help reduce inflammation and oxidative stress (3).
Another meta-analysis suggested cinnamon may help reduce total cholesterol and LDL cholesterol (aka “bad cholesterol”) (4).
There’s also evidence that cinnamon can help improve blood sugar control (5). But I wouldn’t drink horchata just for this benefit alone, due to the fact that it also contains sugar.
Hydration
A key nutrition fact I’m always reviewing with my clients is that all fluids are hydrating (6). Oftentimes, my clients have the misconception that only “healthy” fluids like water are hydrating.
So with that in mind, horchata can help support your hydration goals!
Staying hydrated can help regulate your body temperature, and can also help regulate your sleep and your mood, according to Harvard’s T.H. Chan School of Public Health.
And it’s not just that it’s a fluid, either. Horchata also contains small amounts of electrolytes like potassium, magnesium, and calcium, which can help support hydration by regulating how your body holds on to fluid (7).
Electrolytes
Yes, aguas frescas can be a source of electrolytes, even horchata!
Electrolytes are minerals like sodium, potassium, magnesium, and calcium (among others), that play an essential role in regulating chemical reactions in your body, maintaining fluid balance, and more (8).
Electrolytes are popular right now because they can help maintain fluid balance, especially after exercise when you may lose electrolytes like sodium by sweating. In other words, they can help you stay properly hydrated.
But that’s not all electrolytes are good for!
Potassium can help manage blood pressure, and calcium can help regulate your heart rhythm and helps with blood clotting (9).
And while a glass of horchata may not have as many electrolytes as a powdered electrolyte mix, that may actually be a good thing in some cases. While electrolytes are essential minerals, there is such a thing as too much.
Most people don’t need electrolytes in the quantities found in powdered mixes unless they are sweating a lot. Getting your electrolytes from food and in small doses, like in horchata, may be a more moderate, sustainable approach.
(Possible) Healthy fats
Some versions of horchata are made with almonds.
Almonds are a great source of heart-healthy unsaturated fats (10).
Unsaturated fats can help reduce inflammation and lower risk for heart disease (11).
Of course, not every horchata recipe features almonds, so this will vary from recipe to recipe.
Disadvantages
But of course, there are some downsides to consider when it comes to horchata. The main one to be aware of is the sugar content, which we’ve already talked about.
While I don’t want you to be afraid of the sugar in horchata, you do want to be mindful of portions and what else you’re eating throughout the day. This way, you can stick to the recommended upper limit of 24 g of added sugar per day,
Tips
As an all-foods-fit dietitian, it’s important to me that we talk about how you can incorporate a sweet drink like horchata into an overall healthy diet, without guilt or shame.
Here are my favorite tips for enjoying horchata while maintaining a balanced diet:
- Make it yourself: If you make horchata yourself, you can adjust the sweetness level. Homemade horchata is also a better source of those electrolytes we talked about, compared to a powdered horchata mix.
- Serving size: In general, an 8 oz glass of horchata should be enough for you to enjoy, without increasing your sugar intake too much for the day.
- Serve with food: This is my favorite tip. Did you know protein and fiber can help improve your blood sugar response to carbs? So if you serve your horchata with a meal high in vegetables and protein, you’ll have an overall balanced meal.
Final Thoughts
While you may see horchata as just a sweet drink, the truth is more complex than that. Horchata can be a source of electrolytes, hydration, and antioxidants (thanks to the cinnamon).
If you’re worried about the sugar, you can use strategies like adjusting serving size or pairing with strategic meals to make horchata fit into your healthy meal plan.
Ultimately, my goal as a Latina dietitian is to help you feel comfortable and confident eating Latin American foods, and know they can fit into any healthy lifestyle. That goes for horchata, too!
If this sounds like an approach to nutrition you want more of, grab a copy of my free one-week Mexican meal plan! Sign up below to get your copy.
This article is featured in the Aguas Frescas issue of our digital zine! Read the whole issue for more refreshing takes and dietitian-approved agua frescas!