Sancocho
Sancocho is a rich, hearty stew originating from Latin America, particularly popular in countries like Colombia, Panama, and the Dominican Republic. It typically features a combination of starchy root vegetables (like yuca, plantains, and potatoes), corn, and a variety of meats such as beef, pork, or chicken, all simmered together in a flavorful broth.
🍽️ Nutrition at a glance
This dish is a balanced, nutrient-dense meal, providing a good mix of complex carbohydrates from the tubers, protein from the meat, and healthy fats. A single serving is a substantial source of potassium, vitamin C, and dietary fiber, with a rough calorie estimate ranging from 350 to 500 kcal depending on the specific recipe and portion size.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 28 g |
| Carbs | 45 g |
| Fat | 14 g |
| Fiber | 8 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 820 mg |
| Vitamin C | 22 mg |
| Vitamin B6 | 0.6 mg |
| Niacin (B3) | 7.5 mg |
| Iron | 3.2 mg |
| Magnesium | 65 mg |
| Phosphorus | 280 mg |
| Zinc | 4.5 mg |
Per 1 bowl (480 g) · estimated, varies by recipe
💡 What's interesting
Sancocho is often considered a 'celebration in a pot' and is a cornerstone of communal gatherings and family meals across Latin America. Nutritionally, its unique combination of diverse root vegetables creates a complete protein profile and provides a wide spectrum of micronutrients, making it a one-pot nutritional powerhouse.
