Atole
Atole is a warm, comforting Mexican beverage or thin porridge made from masa harina (corn dough flour), water or milk, and often sweetened with piloncillo or sugar. It is traditionally flavored with cinnamon, vanilla, or fruit like strawberry or guava, and sometimes includes ingredients like nuts or raisins. This ancient dish has pre-Hispanic roots and remains a popular breakfast or snack, especially during cooler months and celebrations like Día de los Muertos.
🍽️ Nutrition at a glance
Atole is primarily a carbohydrate-rich food due to its corn base, providing a quick source of energy, and it can be moderate in fat if prepared with milk or added nuts. It offers key nutrients like calcium (from dairy versions), fiber, and some B vitamins from the corn, with a typical serving containing around 150-250 calories depending on sweetness and additions.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 5 g |
| Carbs | 45 g |
| Fat | 6 g |
| Fiber | 2 g |
| Sugar | 25 g |
| Sodium | 100 mg |
| Calcium | 200 mg |
| Potassium | 350 mg |
| Vitamin A | 150 mcg RAE |
| Vitamin D | 2.5 mcg |
| Iron | 1.5 mg |
| Magnesium | 40 mg |
| Phosphorus | 150 mg |
| Riboflavin (B2) | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, atole is deeply tied to Mexican heritage and is often paired with tamales as a traditional breakfast combo, symbolizing warmth and community. Nutritionally, its use of corn makes it a gluten-free option that can be adapted for dietary needs, and its warm, soothing nature is believed to aid digestion and provide comfort during festive or cold seasons.
