Sancocho Carbs, Calories and Sodium: What's in a Bowl?
Sancocho is the Sunday stew of Panama, Colombia, the Dominican Republic, Venezuela, Puerto Rico and more: chicken, beef or "seven meats", with cassava, yam, taro, plantain and corn. Because it looks like "just soup", it's easy to think it's light. But a full bowl carries a lot of carbs and a lot of sodium.
Here are the approximate numbers, where they come from, and the choices on your plate that help if you watch diabetes, blood pressure or cholesterol.
Calories, carbs and sodium in a bowl of sancocho
Every pot is different, so these are approximate values for homemade sancocho with meat or chicken and root vegetables:
| Portion | Calories | Carbs | Sodium |
|---|---|---|---|
| 1 cup of broth with vegetables, no starches | 60–90 kcal | 6–10 g | 450–700 mg |
| Big bowl with meat and 3–4 starchy pieces | 550–750 kcal | 70–100 g | 1,300–1,800 mg |
| Same bowl + 1 cup of rice | 750–950 kcal | 115–145 g | 1,450–2,000 mg |
When we ran a photo of a big bowl of beef sancocho with cassava, corn and plantain through Balancia, it estimated about 97 g of carbs and 1,650 mg of sodium, without rice.
For context:
- Carbs: a common reference for adults with diabetes is 45 to 60 g per meal. A bowl with several starchy pieces goes over it; with rice, it nearly doubles it.
- Sodium: the usual limit is 2,300 mg for the whole day (less if your doctor says so). One bowl can take two thirds of it.
Where the numbers come from
- Root vegetables (cassava, yam, taro, potato, plantain) bring almost all the carbs. Two medium pieces of cassava are already about 45 g.
- Corn on the cob adds about 15 g per piece.
- The broth has almost no carbs, but it holds the salt and bouillon: that's where most of the sodium is.
- The meat adds no carbs. Chicken with skin and fatty beef add saturated fat; skinless chicken, much less.
- Rice on the side, common in Panama and other countries, adds about 45 g of carbs per cup.
6 choices on your plate to keep enjoying sancocho
You don't need to change the family pot. What helps most is how you serve yourself:
- Pick one or two starchy pieces, not all of them. If you love the yam, keep the yam and leave the cassava for another day.
- Rice or root vegetables, not both. This one choice cuts the carbs the most.
- Serve more broth and vegetables than starches. Broth fills you up with almost no carbs.
- Take the skin off the chicken on your plate. It lowers the saturated fat.
- Skip the salt shaker and hot sauce. Try cilantro, culantro or a squeeze of lime.
- If you watch your blood pressure, don't finish all the broth on days you've already eaten salty food.
Sancocho when you're sick?
Hot broth hydrates and comforts, which is why it's a tradition. But if you have high blood pressure, remember it's the saltiest part. A bowl of broth with vegetables and the meat, with few starchy pieces, is a lighter option for those days.
Related guides
- High-sodium foods to watch with high blood pressure
- Arroz con pollo carbs and calories
- How to calculate carbs in a meal: by hand, with the plate method or from a photo.
Balancia shows the carbs, sodium and fat on your plate, which food they come from and how to balance it. It works in English and Spanish, understands Latin home cooking, and your history stays on your phone.
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Frequently asked questions
How many calories are in a bowl of sancocho? A big bowl with meat and root vegetables has about 550 to 750 calories. A cup of rice adds about 200 more.
How many carbs are in sancocho? Almost all come from the root vegetables and corn: about 70 to 100 grams in a big bowl; with rice, over 110 grams.
Is sancocho high in sodium? Usually, yes. Salted broth and bouillon cubes easily take one bowl over 1,500 mg.
Can people with diabetes eat sancocho? Yes, by watching how many starchy pieces you take and skipping the rice. Your doctor or dietitian sets the right amount for you.
For information only. Values are approximate and do not replace advice from your doctor or dietitian. Balancia gives approximate estimates and does not diagnose or treat any disease.