Calories in locro
A typical serving of locro provides about 560 calories. Here are the full macros and nutrition facts.
Per serving · 1 deep bowl (350 g)
Calories
560kcal
Protein
35g
Carbs
70g
Fat
17.5g
Per 100 g
| Calories | 160 kcal |
| Protein | 10 g |
| Carbs | 20 g |
| Fat | 5 g |
| Saturated fat | 1.5 g |
| Fiber | 4 g |
| Sugars | 3 g |
| Sodium | 350 mg |
Data based on Open Food Facts and public nutrition databases.
Traditional stew based on white corn, beans, squash and various meats, typically consumed on national holidays.
Nutritional benefits
- Excellent source of plant fiber
- Complete amino acid profile from the mix of legumes and grains
- Very nutritious and satiating
How to prepare it
- 1.Soak corn and beans for at least 12 hours
- 2.Cook over low heat for several hours until the squash melts away
- 3.Prepare the spicy sauce (quiquirimichi) separately
Lighter alternatives
Lentil stew
Fewer complex carbohydrates
Vegetarian locro
No processed meats, significantly reduces sodium and fats
Squash soup
Much lighter and lower calorie version
Healthy tip
Use a higher proportion of squash to achieve creaminess without needing to add extra fats.
Frequently asked questions
Is it healthy?
It is very healthy if the amount of sausages and fatty meats added is controlled.
When is it eaten?
Traditionally on May 25th and July 9th.
Can it be frozen?
Yes, it freezes very well due to its legume base.