Calories in Horchata: Nutrition Facts & Serving Sizes
Per 1 cup (228g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Horchata is a sweet, creamy rice-based beverage traditionally made from rice, water, sugar, cinnamon, and vanilla. It contains 54 calories per 100g, with a full cup (228g) delivering 123 calories, 26.2g of carbs, and 21.4g of sugar. Fat and protein are minimal at 1.6g and 1.1g per cup respectively. Horchata originated in Mexico and is popular as a refreshing drink alongside spicy food. The calorie count is moderate for a flavored beverage, sitting between plain milk and a full milkshake. Most of the calories come from added sugar rather than nutrients, making it closer to a sweetened beverage than a nutritional drink. Mexican restaurant versions or homemade recipes may vary significantly from these values.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (228g) | 123.1 | 1.1g | 26.2g | 1.6g | 0g |
| 100g | 54 | 0.5g | 11.5g | 0.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 54 | 3% |
| Protein | 0.5g | 1% |
| Total Fat | 0.7g | 1% |
| Total Carbohydrates | 11.5g | 4% |
| Dietary Fiber | 0g | |
| Sugars | 9.4g | 19% |
| Sodium | 14mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18mg | 1% |
| Potassium | 34mg | 1% |
| Magnesium | 3mg | 1% |
| Phosphorus | 15mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.4mcg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Horchata
Horchata is primarily a pleasure drink rather than a nutritional one. Its main appeal is taste and refreshment, especially as a cooling drink during hot weather or as a complement to spicy cuisine. From a nutritional standpoint, it provides very little in terms of protein, micronutrients, or fiber.
The small amount of calcium at 18mg per 100g is a minor contribution toward daily bone health needs. Cinnamon, a traditional ingredient in horchata, contains compounds including cinnamaldehyde and polyphenols that have been studied for their potential to modestly improve insulin sensitivity, though the quantity in a cup of horchata is not clinically significant.
For active people, horchata can serve as a quick carbohydrate source. A cup delivers 26.2g of carbs, predominantly from sugar, which digests quickly and can replenish muscle glycogen after training. However, it provides none of the protein, electrolytes, or fiber that would make it a practical recovery drink.
The main drawback is the high sugar content at 21.4g per cup. Regular consumption of sugar-sweetened beverages is associated with increased calorie intake and difficulty maintaining a caloric deficit. If horchata is something you enjoy, treating it as an occasional drink rather than a daily habit helps keep total sugar intake in check.
Dietary Considerations
Horchata is typically vegan and dairy-free, made from rice, water, sugar, cinnamon, and vanilla with no animal products. It is naturally gluten-free, though cross-contamination is possible in restaurant settings. It is not suitable for ketogenic or low-carb diets, with 26.2g of carbs and 21.4g of sugar per cup. For weight loss, the 123 calories per cup is manageable occasionally, but the lack of protein or fiber means it does not contribute to satiety. Diabetics and those managing blood sugar should be cautious given its high glycemic load from added sugars.
Daily Intake (100g)
100g of horchata provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in horchata?
Horchata contains 54 calories per 100g. A standard cup (228g) has about 123 calories, most of which come from 21.4g of sugar.
Is horchata good for weight loss?
Horchata is not ideal for weight loss. While 123 calories per cup is not extreme, the high sugar content (21.4g) and lack of protein or fiber mean it does not contribute to satiety and adds mostly empty calories to your diet.
How much protein in horchata?
Horchata contains 0.5g of protein per 100g and about 1.1g per cup. It is essentially a zero-protein beverage.
Is horchata dairy-free?
Traditional Mexican horchata is dairy-free, made from rice, water, sugar, cinnamon, and vanilla. However, some versions, particularly horchata de chufa (from Spain) or certain restaurant recipes, may include dairy. Always check with the vendor if this matters to you.
Is horchata keto-friendly?
No. Horchata contains 26.2g of carbs per cup with 21.4g from sugar, making it incompatible with ketogenic and low-carb diets.
How does horchata compare to regular milk in calories?
Horchata (123 calories per cup) is slightly higher in calories than whole milk (about 149 calories per cup) but provides far less protein at only 1.1g versus about 8g in milk. Milk is significantly more nutritious per calorie.
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