Mexican Mole sauce
Mole is a rich, complex sauce from Mexico, often described as the country's national dish, with origins in pre-Hispanic and colonial culinary traditions. It typically features a base of chili peppers blended with chocolate, nuts, seeds, spices, and sometimes fruit, creating a deeply layered flavor profile.
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🍽️ Nutrition at a glance
Mole is generally high in healthy fats and carbohydrates from nuts, seeds, and chocolate, with moderate protein. A typical serving (about 1/2 cup) provides key nutrients like iron, magnesium, and antioxidants, and ranges from 200 to 400 calories depending on the specific recipe.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4.5 g |
| Carbs | 18 g |
| Fat | 11 g |
| Fiber | 5 g |
| Sugar | 7 g |
| Sodium | 450 mg |
| Potassium | 320 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 60 mg |
| Vitamin C | 8 mg |
| Vitamin A | 150 mcg RAE |
| Calcium | 35 mg |
| Zinc | 1.2 mg |
Per 1/2 cup (120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, mole is a symbol of Mexican heritage and celebration, often prepared for holidays and special occasions with recipes passed down through generations. Nutritionally, its unique combination of ingredients offers a surprising balance of minerals and antioxidants, making it a flavorful yet nutrient-dense sauce.
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AI estimate may be inaccurate · Terms