Mexican Mole
Mexican Mole is a rich, complex sauce traditionally served over chicken or turkey, featuring a blend of dried chilies, chocolate, nuts, seeds, and spices. It originates from the Oaxaca and Puebla regions of Mexico, with Oaxaca often called 'The Land of Seven Moles' for its variety of regional versions.
🍽️ Nutrition at a glance
Mole is typically high in healthy fats from nuts and seeds, with moderate protein from the meat it accompanies, and can be relatively high in carbohydrates from added chocolate and sometimes fruit. A standard serving (about 1/2 cup sauce with chicken) provides a good source of iron, magnesium, and antioxidants, with a rough calorie range of 300-450 per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 22 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 850 mg |
| Iron | 4 mg |
| Magnesium | 90 mg |
| Potassium | 500 mg |
| Vitamin C | 15 mg |
| Vitamin A | 200 mcg RAE |
| Calcium | 100 mg |
| Phosphorus | 200 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, mole is a symbol of Mexican mestizo heritage, blending indigenous Mesoamerican ingredients with Old World influences. Nutritionally, its combination of chili peppers, chocolate, and nuts creates a unique profile rich in capsaicin, flavonoids, and healthy fats.
