Mole Sauce
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Mole sauce is quite nutritious as it is rich in antioxidants from chilies and dark chocolate, and provides essential minerals like iron and magnesium. It also contains healthy fats from nuts and seeds, though it should be consumed in moderation due to its calorie density.
A 100g serving of mole sauce typically contains 180 calories and 18g of carbohydrates. It also provides about 4.5g of protein and 11g of fat, making it a relatively energy-dense condiment.
Traditional mole can be vegan, but many authentic recipes use chicken stock or lard for flavor and texture. If you are purchasing pre-made sauce or ordering at a restaurant, it is important to verify if animal-based fats or broths were used.
Mole sauce is often not gluten-free because many recipes use bread, crackers, or flour as a thickening agent. However, some versions use corn tortillas or extra nuts for thickening, which are naturally gluten-free alternatives.
Mole sauce is generally not keto-friendly as it contains 18g of carbohydrates per 100g. The inclusion of dried fruits, sugar, and starchy thickeners like bread or tortillas makes it difficult to fit into a strict low-carb diet.
Mole has a complex, multi-layered flavor that is smoky, earthy, and savory with a subtle hint of sweetness and spice. The combination of toasted chilies, spices, and cacao creates a deep 'umami' profile that is unique to Mexican cuisine.
Chocolate, specifically Mexican cacao, is used to provide depth, color, and a slight bitterness that balances the heat of the dried chilies. It does not make the sauce taste like a dessert; instead, it adds a rich, velvety complexity to the savory dish.
Mole Sauce is a versatile ingredient found in cuisines around the world. With 180 calories per 100g and 4.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the sauce category with complete nutrition information.
View all sauce →Mole is traditionally served over poultry like chicken or turkey, but it is also excellent on enchiladas, pork, or roasted vegetables. It can be used as a braising liquid or a finishing sauce to add intense flavor to simple proteins.
Fresh or opened jarred mole sauce typically lasts for 5 to 7 days when stored in an airtight container in the refrigerator. Because of its complex ingredients, the flavors often deepen and improve after a day or two of storage.
Yes, mole sauce freezes very well due to its high fat and spice content. You can store it in a freezer-safe container or bag for up to 6 months; simply thaw it in the fridge and reheat slowly on the stove, adding a splash of broth if it has thickened too much.
