Mexican atole
Atole is a warm, comforting Mexican beverage or porridge, traditionally made from masa (corn dough) or corn flour, water or milk, and often flavored with cinnamon, vanilla, or fruit. It is a staple breakfast drink or snack, especially popular during colder months and celebrations like Día de los Muertos.
🍽️ Nutrition at a glance
Atole is primarily a carbohydrate-rich dish, providing a quick source of energy from the corn base and any added sugar. It offers key nutrients like calcium (if made with milk), iron, and B vitamins from the corn, with a typical serving containing roughly 150-250 calories.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 4 g |
| Carbs | 38 g |
| Fat | 4 g |
| Fiber | 2 g |
| Sugar | 15 g |
| Sodium | 50 mg |
| Calcium | 120 mg |
| Iron | 1.5 mg |
| Potassium | 200 mg |
| Phosphorus | 100 mg |
| Thiamin (B1) | 0.1 mg |
| Niacin (B3) | 1.2 mg |
| Magnesium | 25 mg |
| Zinc | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, atole is deeply tied to Mexican heritage, with pre-Hispanic origins where it was a nourishing drink for the Aztecs and Mayans. Its unique, thick, and creamy texture comes from the nixtamalization process of the corn, which also increases its nutritional availability.
