Horchata Nutrition Facts



Modified: 29 May 2023

Homemade Horchata with Cinnamon

Refreshing, creamy, and subtly sweet, horchata is a beloved beverage that has won over countless taste buds around the globe. While most of us know and love it for its unique flavor profile, horchata is also a treasure trove of nutritional benefits. In this article, we’ll explore 12 intriguing nutrition facts about horchata that underscore this popular drink’s healthy aspects.

Table of Contents

Origins of Horchata

Before delving into the nutrition facts, it’s worthwhile to understand horchata’s origins. This delightful drink traces its roots back to Valencia, Spain, but has since been adopted by many cultures, notably in Mexico and other Latin American countries. The recipes may vary, but the core ingredients — rice, almonds, sugar, and cinnamon — remain central to horchata’s character.


A standard 12 oz. cup of horchata has about 210 calories, which is significantly more than some sodas like Coca-Cola and Dr. Pepper.

Fat Content

There are 4.5 grams of total fat content in a serving of horchata, of which 3 grams is saturated fat. However, it is relieving to know that these are primarily healthy fats. Almonds, a key ingredient in horchata, are a good source of monounsaturated and polyunsaturated fats — healthy fats that can support heart health when used to replace saturated and trans fats in the diet.

High in Sugar

A cup of horchata can range anywhere between 22-26 grams of sugar, hitting just above the daily sugar ceiling of 25 grams. For a healthier version, consider options with less added sugar or make your own at home to control the sweetness.

Horchata with cinnamon and ice in glass over rustic wooden table
Image from Adobe Stock

High in Carbohydrates

A typical serving of horchata contains about 39 grams of carbohydrates, providing a rather decent amount of energy and an excellent pick-me-up.

Moderate Protein Content

Though it is not the best source of protein, a cup of horchata provides 4.5 grams of protein, which is a pretty moderate amount. The protein in horchata comes from the milk used to make the drink so it can vary depending on the type of milk you use.

Rich in Antioxidants

The almonds and cinnamon used in making horchata contribute to its antioxidant content. Antioxidants are compounds that help protect your body’s cells against damage from harmful free radicals, potentially reducing the risk of chronic diseases.

Cinnamon Benefits

Cinnamon isn’t just in horchata for flavor. This aromatic spice has several health benefits, including anti-inflammatory properties and potential blood sugar regulation.


Given its high water content, horchata can also contribute to your daily hydration needs. Staying properly hydrated is essential for virtually every aspect of health.

Vitamin E Source

Thanks to almonds, horchata is a source of Vitamin E, a nutrient known for its antioxidant properties. Vitamin E can help support a healthy immune system, protect your cells from damage, and contribute to skin health.

Calcium and Magnesium

Horchata made with fortified rice milk may provide a good source of calcium (15% DV) and magnesium (10 mg), two minerals vital for bone health. However, this may vary depending on the type of rice milk used, so always check the nutritional information.

Vegan Friendly

Traditional horchata is typically vegan, making it a great choice for those following a plant-based diet. However, like the dairy-free note, it’s essential to ensure that the horchata you’re drinking hasn’t been made with any animal-derived ingredients.

Mexican horchata drink in jug
Image from Adobe Stock

A Dairy-Free Alternative

Horchata is a popular choice for those who are lactose intolerant or prefer to avoid dairy. The traditional version is naturally dairy-free, with rice milk being the primary component. However, some variations may include dairy, so it’s always best to check if you have dietary restrictions.

Final Word – Is Horchata Healthy?

Considering all the nutrition facts we have covered on horchata, yes, you can be sure that horchata is a healthy choice of drink. That said, while horchata is a sweet and refreshing drink, it’s also high in sugar. So, it’s best enjoyed in moderation. Whether you’re a longtime horchata fan or just discovering this delightful beverage, there’s no denying its delicious and nutritious appeal.