Quick Answer
Champurrado is a popular Mexican drink made with masa harina (corn flour), chocolate, milk, and sugar. The amount of sugar in champurrado can vary greatly depending on the recipe, but on average a serving contains around 20-30 grams of sugar. For a more detailed breakdown, keep reading!
What is Champurrado?
Champurrado is a warm, thick, chocolate-based drink that is commonly consumed in Mexico and other parts of Latin America. It has a consistency similar to that of porridge or hot chocolate. The main ingredients in champurrado are:
- Masa harina (corn flour) – This provides the thick, doughy texture.
- Chocolate – Typically cacao is used in the form of Mexican chocolate tablets, chocolate powder, or even cocoa powder.
- Milk – Cow’s milk is traditionally used.
- Water – To mix all the ingredients together.
- Sugar – To sweeten the drink.
- Cinnamon – A popular spice addition that provides warmth and flavor.
The masa harina is briefly toasted to bring out the flavor before being whisked into boiling water or milk. The chocolate and sugar are then added to taste. Champurrado has a molasses-like consistency and is served warm, making it perfect for breakfast or as a nighttime snack. It is commonly topped with dried pasilla chiles, grated piloncillo (unrefined whole cane sugar), or pepitas (pumpkin seeds).
Some variations use beer in place of water for a more potent champurrado cocktail. Other grains like rice flour or oatmeal may also be used instead of masa harina. Regardless of the exact ingredients, champurrado is known for having a rich, chocolatey, mildly sweet taste that is comforting and satisfying.
Sugar in Champurrado
The amount of sugar used in champurrado recipes can vary, but is typically substantial since sugar is needed to balance and enhance the strong chocolate flavor. On average, a 300ml serving of champurrado contains around:
- 20-30 grams of sugar
- 100 calories
This is about equivalent to 5-8 teaspoons of granulated white sugar. The sugar not only adds sweetness, but also helps provide texture and body to the drink.
Some champurrado recipes may call for less sugar, opting for only 10-15 grams per serving. But many traditional recipes use piloncillo as the sweetener, which packs in more concentrated sweetness and calories compared to white sugar.
Here’s a look at the estimated sugar content of champurrado made different ways:
| Champurrado Type | Grams of Sugar Per Serving |
|---|---|
| Made with white sugar | 25 grams |
| Made with piloncillo | 30 grams |
| Lower sugar version | 15 grams |
As you can see, just a single serving of champurrado can contain a quarter or even one third of the recommended daily sugar intake. So while delicious, it may be best consumed in moderation. Those looking to lower the sugar content can try using less sweetener or opting for a low-calorie sugar substitute instead.
Sugar Compared to Other Drinks
Champurrado has a high sugar content compared to many other common drinks. Here’s how it stacks up against the sugar found in some popular beverages (based on 12oz servings):
| Beverage | Grams of Sugar |
|---|---|
| Champurrado | 25 grams |
| Orange juice | 33 grams |
| Cola | 39 grams |
| Sweet tea | 44 grams |
| Energy drink | 54 grams |
| Sweet latte | 38 grams |
As you can see, the sugar content of champurrado is somewhat lower than soda, sweet tea, and energy drinks. However, it contains more sugar than you would find in fruit juice or a sweetened latte.
So while not excessively high in sugar compared to some options, champurrado is still a high-sugar food. Those watching their sugar intake may want to treat it more as an occasional dessert rather than an everyday drink.
Ways to Reduce the Sugar
If you want to keep enjoying champurrado but with less sugar, here are some tips:
- Use unsweetened cocoa powder and only add sugar to taste.
- Replace half the sugar with a low-calorie sweetener.
- Use brown sugar or coconut sugar instead of white sugar.
- Top with fruit or toasted coconut flakes instead of chocolate/sugar.
- Substitute milk with unsweetened almond or oat milk.
- Add extra cinnamon to help balance sweetness.
Experiment to find a reduced sugar champurrado recipe you enjoy. Focus on enhancing the chocolate and spice flavors to prevent it from tasting overly watered down.
You can also stick to sensible portion sizes, or share a serving to help control your intake. Sipping slowly and appreciating the flavor is better than gulping it down in giant quantities.
Sugar Content of Common Champurrado Recipes
To give more details, here is the approximate amount of sugar in some popular champurrado recipes:
Authentic Champurrado Recipe
- 2 cups masa harina
- 1 cup brown sugar
- 1⁄4 cup cocoa powder
- 1 cinnamon stick
- 6 cups water
- 1 teaspoon vanilla
This recipe contains around 33 grams of sugar per 285ml serving. The use of brown sugar adds richer sweetness compared to white sugar.
Easy Stovetop Champurrado
- 1 cup masa harina
- 1⁄4 cup cocoa powder
- 1 cup brown sugar
- 4 cups milk
- 1 teaspoon vanilla
- 1 cinnamon stick
- Pinch salt
With the higher proportion of sugar to masa harina, this easy recipe contains approximately 39 grams of sugar per 300ml serving.
Abuelita’s Champurrado Recipe
- 3 Abuelita chocolate tablets
- 1 cup masa harina
- 6 cups water
- 1 cinnamon stick
- Piloncillo to taste
Using Abuelita chocolate and piloncillo as sweeteners likely packs around 40 grams of sugar per cup. This traditional preparation is intensely sweet and rich.
Oaxacan Champurrado
- 1 cup masa harina
- 2 oz Oaxacan chocolate, grated
- 6 cups milk
- 1 cup brown sugar
- 2 teaspoons vanilla
- Cinnamon
The milk in place of water makes this version extra creamy. There is around 29 grams of sugar in a 270ml serving.
Low Sugar Champurrado
- 1/2 cup masa harina
- 1 oz Mexican chocolate
- 4 cups almond milk
- 2 tablespoons brown sugar
- 1 teaspoon vanilla
- Cinnamon to taste
By cutting the usual sugar amount in half and using almond milk, this lightened up recipe contains just 10 grams per 245ml serving.
Nutrition Facts
Along with being high in sugar, champurrado packs a number of calories and carbohydrates. Typical nutrition facts for a 300ml serving of classic champurrado are:
- Calories: 160
- Total fat: 2.5g
- Saturated fat: 1.5g
- Trans fat: 0g
- Sodium: 125mg
- Total carbs: 32g
- Dietary fiber: 2g
- Sugars: 25g
- Added sugars: 25g
- Protein: 5g
As you can see, just one cup provides nearly a quarter of recommended daily added sugar intake. There are also a substantial number of calories, carbohydrates, and only a small amount of protein and fiber.
The nutritional contents can vary slightly depending on the exact ingredients and quantities used. But in general, champurrado is considered more of an indulgent drink rather than a healthy beverage you would consume daily.
Should You Be Concerned About the Sugar Content?
Given its high sugar and calorie amounts, is champurrado unhealthy?
The answer is that occasional intake is fine for most people, but regular and excessive consumption may be problematic.
Here are some things to keep in mind regarding the sugar content of champurrado:
- Consuming very high amounts of added sugars may contribute to weight gain and an increased risk for heart disease, diabetes, and other health issues.
- The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams for men.
- Just one serving of champurrado provides more added sugar than experts advise having in an entire day.
- Blood sugar spikes from sugary drinks like champurrado can be particularly bad for diabetics or prediabetics.
- Excessive sugar intake is linked to dental cavities, inflammation, fatty liver disease, and other adverse effects.
Based on these concerns, regularly drinking very sweet champurrado may not be the healthiest choice. Moderating your intake to occasional small servings is a smarter approach.
However, there is no need to eliminate it completely if enjoyed in moderation. Champurrado can be part of a balanced diet when consumed in small amounts and paired with more nutritious foods.
Tips for Balancing Indulgence and Nutrition
If you want to keep enjoying champurrado without going overboard on sugar, here are some tips:
- Use smaller cups or mugs so serving sizes stay modest.
- Share a larger portion with family or friends.
- Savor the taste in tiny slow sips instead of gulping it down.
- Treat it more as a dessert than a daily beverage.
- Balance out the sugar by pairing it with protein like eggs or cheese.
- Select unsweetened foods and beverages for the rest of the day.
- Substitute reduced sugar recipes when possible.
- Monitor your blood sugar if diabetic and adjust insulin as needed.
- Brush teeth well after consuming to prevent cavities.
Being mindful about portion sizes, frequency, and balancing champurrado intake with more nutritious choices can let you enjoy this tasty indulgence without sabotaging your health.
The Bottom Line
Champurrado is definitely a high-sugar food. A typical serving contains around 20-30 grams of sugar, which exceeds general recommendations for daily added sugar intake. The drink is also high in calories from carbohydrates with lower amounts of other beneficial nutrients.
Frequently consuming large portions of very sweet champurrado may potentially increase the risk of obesity, diabetes, cavities, and other problems. Moderating your intake and opting for healthier recipes when possible is advisable.
However, the occasional cup of champurrado can be incorporated into an overall balanced diet. Focus on small serving sizes, boost nutrition at other meals, and pair it with more nutritious foods. Be mindful of your total daily sugar and calorie intake.
As with many indulgent foods, moderation and balance is key to enjoying champurrado without guilt. Be aware of your overall diet quality and aim for variety, with champurrado as an occasional sweet treat alongside more wholesome nutrition sources.
