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Drinks

Horchata

Each 100 ml (3.4 fl oz) of horchata has 88 kcal and 8.1 g of sugars, and as a drink those calories tend to fill you up less than the same calories from solid food.

USDA description: Horchata, made with water

  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 88 kcal/100 g+1
Protein: 1.2 g/100 kcal0
Fiber: 0.6 g/100 kcal0
Liquid with sugars: 8.1 g, 8 or more−2
Sum0
Raised to the minimum of 11

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
7 primary
Data
USDA FDC 2710602

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Nutrition facts

Calories
220 kcal per serving
88 kcal per 100 ml (3.4 fl oz)
Protein
2.7 g per serving
1.1 g per 100 ml (3.4 fl oz)
Carbohydrates
51.1 g per serving
20.5 g per 100 ml (3.4 fl oz)
of which sugars
20.2 g per serving
8.1 g per 100 ml (3.4 fl oz)
Fiber
1.3 g per serving
0.5 g per 100 ml (3.4 fl oz)
Fat
0.3 g per serving
0.1 g per 100 ml (3.4 fl oz)
of which saturated
0.1 g per serving
0 g per 100 ml (3.4 fl oz)
Water
195.3 g per serving
78.1 g per 100 ml (3.4 fl oz)

Source: USDA FoodData Central (FNDDS 2021-2023): Horchata, made with water (FDC ID 2710602), accessed September 23, 2026.

A typical 250 ml (8.5 fl oz, about 1 cup) serving provides about 220 kcal, 2.7 g of protein, and 1.3 g of fiber.

The typical serving (250 ml (8.5 fl oz, about 1 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources. For drinks, 1 ml is treated as about 1 g.

What it is and how to eat it

The DLE, the Spanish-language dictionary, defines horchata as a drink made with tiger nuts (chufas) or other fruits, crushed, pressed and mixed with water and sugar, and the Diccionario de americanismos records in Honduras, El Salvador, Nicaragua, Costa Rica and Panama horchata made with ground rice, cinnamon, peanuts, water and sugar. This page does not cover tiger nut horchata but USDA's rice horchata, made with water, rice, sugar and cinnamon, without milk or peanuts, with 88 kcal, 8.07 g of sugars and 1.09 g of protein per 100 g. Judging by its figures, the USDA recipe counts all the rice, as if it were not strained, so a strained homemade horchata probably has fewer calories and carbohydrates, though the same sugar (my inference).

A 250 ml (8.5 fl oz) glass, counting 1 ml as 1 g, provides about 220 kcal, 20.2 g of sugars, almost all of them added according to the USDA recipe, and only 2.7 g of protein. The 2025 nutrition advisory on GLP-1 therapy advises avoiding sugar-sweetened drinks and suggests eating protein-rich foods first, so if you feel like it, half a glass with a meal that includes protein fits better than drinking it for thirst. For drinking through the day, the same advisory recommends ensuring adequate fluids and lists ginger or peppermint tea among the things to encourage.

What the evidence says

WHO counts added sugar as free sugar and recommends keeping it below 10% of daily energy, about 50 g on a 2,000 kcal diet; a 250 ml glass of this recipe has 20.2 g, 40% of that maximum (my calculation). With USDA's figures and Mexico's NOM-051, I calculate that a packaged horchata with this composition would carry the "EXCESO CALORÍAS" (excess calories) seal, because its 88 kcal per 100 g, slightly more per 100 ml, exceed the 70 kcal per 100 ml the standard sets for drinks, and "EXCESO AZÚCARES" (excess sugars), because its sugars provide 37% of the energy, above 10%. Protein provides only 5% of its energy, below the 12% the EU requires for a "source of protein" claim (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Satiety

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.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about horchata

How much protein does a 250 ml (8.5 fl oz) serving of horchata have?

100 ml (3.4 fl oz) of horchata has 1.1 g of protein. A typical 250 ml (8.5 fl oz) serving has about 2.7 g of protein. That is 1.2 g of protein per 100 kcal.

How many calories are in a 250 ml (8.5 fl oz) serving of horchata?

100 ml (3.4 fl oz) of horchata has 88 kcal. A typical 250 ml (8.5 fl oz) serving has about 220 kcal. That is a low energy density.

How many grams of fiber are in a 250 ml (8.5 fl oz) serving of horchata?

100 ml (3.4 fl oz) of horchata has 0.5 g of fiber. A typical 250 ml (8.5 fl oz) serving has about 1.3 g of fiber.

How filling is horchata?

Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. It is based on: 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. It is an estimate based on its composition, not a measurement in people.

Is horchata a good choice on a GLP-1 medication?

Based on our tags, this is what matters about horchata on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many milliliters or fluid ounces are in a serving of horchata?

We use 250 ml (8.5 fl oz) as a typical serving, about 1 cup (1 ml is treated as about 1 g). That amount provides about 220 kcal, 2.7 g of protein, and 1.3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Horchata, made with water (FDC ID 2710602).accessed .
  2. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "horchata" (in Spanish).accessed .
  3. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "horchata" (in Spanish).accessed .
  4. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. InstitutionWorld Health Organization.Healthy diet (fact sheet, section on free sugars).accessed .
  6. RegulatorDiario Oficial de la Federación (Ministry of Economy and Ministry of Health, Mexico).Modificación a la Norma Oficial Mexicana NOM-051-SCFI/SSA1-2010 (Mexico's labeling standard for prepackaged foods and non-alcoholic beverages), Diario Oficial de la Federación, March 27, 2020; section 4.5.3, Table 6 and second transitory article (in Spanish).accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .