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Pozole vs lentil soup

Pozole and lentil soup have the same estimated satiety score: 5 out of 5. Lentil soup has more fiber: 3.7 g per 100 g, versus 0.9 g for pozole.

Two hearty soups.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 2707129 and 2707462

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Key differences

  • Pozole provides more protein per calorie: 7.9 g per 100 kcal, versus 6.4 g for lentil soup.
  • Pozole has fewer calories: 43 kcal per 100 g, versus 60 for lentil soup, so the same calories come with more grams of food.
  • Lentil soup has more fiber: 3.7 g per 100 g, versus 0.9 g for pozole.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Pozole (hominy soup); Lentil soup.
NutrientPozoleserving: 250 g (9 oz)Lentil soupserving: 250 g (9 oz)Difference
Calories43 kcal per 100 g (3.5 oz)108 kcal per serving60 kcal per 100 g (3.5 oz)150 kcal per serving+17 kcal per 100 g (3.5 oz)+43 kcal per serving
Protein3.4 g per 100 g (3.5 oz)8.5 g per serving3.8 g per 100 g (3.5 oz)9.6 g per serving+0.4 g per 100 g (3.5 oz)+1.1 g per serving
Carbohydrates4.6 g per 100 g (3.5 oz)11.5 g per serving10.2 g per 100 g (3.5 oz)25.5 g per serving+5.6 g per 100 g (3.5 oz)+14 g per serving
of which sugars1 g per 100 g (3.5 oz)2.5 g per serving1.7 g per 100 g (3.5 oz)4.3 g per serving+0.7 g per 100 g (3.5 oz)+1.8 g per serving
Fiber0.9 g per 100 g (3.5 oz)2.3 g per serving3.7 g per 100 g (3.5 oz)9.3 g per serving+2.8 g per 100 g (3.5 oz)+7 g per serving
Fat1.2 g per 100 g (3.5 oz)3.1 g per serving0.7 g per 100 g (3.5 oz)1.7 g per serving−0.5 g per 100 g (3.5 oz)−1.4 g per serving
of which saturated0.3 g per 100 g (3.5 oz)0.7 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving−0.2 g per 100 g (3.5 oz)−0.5 g per serving
Water90 g per 100 g (3.5 oz)225 g per serving84.2 g per 100 g (3.5 oz)210.4 g per serving−5.8 g per 100 g (3.5 oz)−14.5 g per serving
Protein per 100 kcal7.9 g6.4 g−1.5 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Lentil soup minus Pozole. Source: USDA FDC 2707129 and 2707462.

Per typical serving

With typical servings, 250 g (9 oz) of pozole has about 108 kcal and 8.5 g of protein, and 250 g (9 oz) of lentil soup about 150 kcal and 9.6 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Pozole and lentil soup have the same estimated satiety score: 5 out of 5.

  • Pozole: Our rule adds points for low energy density, for protein and fiber per 100 kcal, and for water in solid foods, and subtracts points for drinks with calories.
  • Lentil soup: Our rule adds points for low energy density, for protein and fiber per 100 kcal, and for water in solid foods, and subtracts points for drinks with calories.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Pozole

  • If you want more protein per calorie: 7.9 g per 100 kcal.
  • If you want to eat more grams for the same calories: 43 kcal per 100 g.
  • If you prefer a lighter typical serving: about 108 kcal in 250 g (9 oz).
  • If gas or bloating bothers you: it does not carry our “May cause bloating” tag, which lentil soup does.

Lentil soup

  • If you want to add fiber: 3.7 g per 100 g.

On a GLP-1 medication

Pozole. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Lentil soup. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Pozole: every nutrient, frequently asked questions, and similar foods.
  • Lentil soup: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Soup, pozole (FDC ID 2707129).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Soup, lentil (FDC ID 2707462).accessed .