Mole sauce

Sauce

Item Rating: 58/100

1 serving (16 grams) contains 12 calories, 0.2 grams of protein, 0.6 grams of fat, and 1.7 grams of carbohydrates.

Nutrition Information

1 cup (256.0g)

Calories		192.0
% Daily Value*
Total Fat		9.8 g	12%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0.9 g
Cholesterol		0 mg	0%
Sodium		1262.1 mg	54%
Total Carbohydrates		27.6 g	10%
	Dietary Fiber	2.6 g	9%
	Sugars	18.2 g
protein		2.5 g	5%
Vitamin D		0 mcg	0%
Calcium		25.6 mg	1%
Iron		2.4 mg	13%
Potassium		325.1 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Mole sauce Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 88 cal (42.3%)

Protein: 10 cal (4.8%)

Carbs: 110 cal (52.9%)

About Mole sauce

Mole sauce is a traditional Mexican condiment famous for its complex flavor profile, blending chilies, nuts, seeds, spices, and often chocolate. Originating from Mexican cuisine, particularly in regions like Oaxaca and Puebla, mole is a staple that dates back centuries to pre-Hispanic times. Nutritionally, mole is calorie-dense due to its rich ingredients but provides numerous micronutrients depending on the recipe. It typically contains healthy fats from nuts and seeds, dietary fiber, and trace minerals such as magnesium, copper, and iron sourced from its natural, unprocessed components.

Health Benefits

• Rich in dietary fiber, which aids digestion and promotes gut health due to seeds, nuts, and chilies.
• Contains magnesium and iron from ingredients like nuts and seeds, supporting bone health and oxygen transport.
• High in antioxidants from chilies and chocolate, which help combat oxidative stress and inflammation.

Dietary Considerations

Allergens: Contains nuts, seeds, chocolate

Suitable for: Vegetarian diet, mediterranean diet

Not suitable for: Nut-free diet, low-fat diet

Selection and Storage

Store mole sauce in an airtight container in the refrigerator for up to one week. For longer storage, freeze in portioned amounts for up to three months.

Common Questions About Mole sauce Nutrition

Is mole sauce high in protein?

Mole sauce is not a significant source of protein, as it primarily contains ingredients like chili peppers, spices, nuts, seeds, and sometimes chocolate. A typical serving of mole sauce (2 tablespoons) provides less than 2 grams of protein.

Can I eat mole sauce on a keto diet?

Mole sauce can be compatible with a keto diet if made without added sugars or thickeners like flour. Traditional mole may contain ingredients like chocolate or sweeteners, but homemade or carefully selected brands can be made keto-friendly with a low-carb focus. Check labels to ensure total carbs per serving are within your limits.

What are the health benefits or concerns of eating mole sauce?

Mole sauce can offer health benefits due to its nutrient-rich ingredients like chili peppers (rich in capsaicin and antioxidants) and nuts or seeds (providing healthy fats and vitamin E). However, some recipes may contain added sugars, salt, or high-calorie ingredients, so moderation is key to avoiding excessive calorie intake.

How much mole sauce should I use per serving?

A typical serving size of mole sauce is 2 tablespoons, which contains approximately 50-100 calories depending on the recipe. This is generally enough to add flavor to dishes like chicken, rice, or vegetables without contributing excessive calories.

How does mole sauce compare to other sauces like enchilada or teriyaki?

Mole sauce is much richer and more complex than enchilada sauce, as it incorporates a blend of spices, chili peppers, nuts, and chocolate. Unlike teriyaki, mole is savory with a hint of sweetness, whereas teriyaki is more sugary and soy-based. Mole tends to be higher in calories due to its nut and chocolate components but is more nutrient-dense compared to simpler sauces.

Data Sources & Scientific References

1. USDA FoodData - Mole sauce Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →