Is Mexican mole high in calories? What the nutritional data says

November 13, 2025 •

4 min read

According to a study on Mexican mole varieties, fat content can vary drastically, from 35.47% to 58.25%, revealing that whether Mexican mole is high in calories depends heavily on the recipe and preparation. The richness of this complex sauce is directly tied to its ingredients and cooking method.

Quick Summary

Mole's calorie count is highly variable, influenced by ingredients like nuts, seeds, oil, and sugar. While some versions are high in fat and calories, many recipes incorporate nutritious elements and can be adapted to be healthier.

Key Points

Calorie Content is Variable: The calorie count of Mexican mole depends heavily on the specific recipe, preparation method, and portion size, ranging from moderate to high.
High-Calorie Ingredients: The calorie density comes primarily from nuts, seeds, and added fats like oil or lard used in the preparation process.
Nutritional Benefits: Despite the calories, mole offers significant health benefits, including antioxidants from chiles and cocoa, heart-healthy unsaturated fats, and essential minerals.
Recipe Matters: Different types of mole, such as poblano versus rojo, have markedly different nutritional profiles, with some being considerably higher in fat and calories than others.
Healthier Adaptations Possible: It is possible to create a healthier mole by reducing oil, using lean protein, and controlling sugar, which lowers the calorie count without losing flavor.
Read Labels on Pre-made Versions: Commercial mole pastes can be calorie-dense and high in sodium; checking nutritional information is crucial for store-bought products.

Understanding the Complexity of Mole's Calorie Content

Mole, a cornerstone of Mexican cuisine, is renowned for its rich, intricate flavor profile achieved through a complex blend of chiles, spices, nuts, seeds, fruits, and sometimes chocolate. Because its recipes vary so widely across regions and families, simply asking, "Is Mexican mole high in calories?" doesn't have a single, straightforward answer. The calorie count is a product of its specific ingredients and preparation. By examining the components that contribute to the sauce's density, we can better understand its nutritional impact and how to enjoy it as part of a balanced diet.

The Calorie Culprits: Deconstructing Mole's Ingredients

Several key ingredients in traditional mole recipes contribute significantly to its overall calorie count. Understanding which ones pack the biggest punch is the first step toward making informed dietary choices.

Nuts and Seeds: Common in many mole types, ingredients like peanuts, almonds, and sesame seeds are calorie-dense due to their high fat content. While a good source of healthy fats, they can quickly drive up the calorie count. For example, a single cup of mole can contain a significant portion of its calories from these ingredients alone.
Added Fats: Many recipes call for oil or lard to sauté vegetables and toast spices. These fats are essential for building the sauce's deep flavor but also add a considerable amount of calories. Reducing the amount of oil used is a simple way to decrease the final calorie count.
Sweeteners: Traditional mole often incorporates sugar, fruits like raisins, or a small amount of chocolate to balance the flavors of the chiles and spices. These ingredients contribute carbohydrates and sugar, adding to the total calories.
Chocolate: For dark moles, unsweetened or dark chocolate is often added. While providing healthy antioxidants, chocolate also contains fat and can add calories, though its flavor contribution is key.

Comparing Mole Varieties: Calorie Differences in Mole Poblano and Mole Rojo

The nutritional variance among different types of mole is significant. A study analyzing several traditional Mexican moles illustrated this difference clearly.

Mole Poblano: A study found one type of mole poblano provides about 172 kcal per 100g, with roughly 17g of protein. Another source indicates around 205 calories per 1/2 cup, with 60% of calories from fat. This suggests that even within the same type, recipes vary greatly.
Mole Rojo: A contrasting type, mole rojo, was found to have a much higher calorie density at 528 kcal per 100g, containing significantly more fat and slightly less protein in the tested recipes.
Mole Verde (Pipian): Made with fresh green ingredients and often pumpkin seeds (pepitas), the calorie and nutrient breakdown for mole verde is different again. While one study showed a high fat content for a preserved verde mole, another showed a more moderate calorie count for a prepared version.

Comparison Table: Calorie Counts and Fat Content of Different Mole Types


Mole Type	Calories (per 100g or 1/2 cup)	% of Calories from Fat	Notes on Ingredients
Mole Poblano (as per study)	172 kcal (100g)	60% (1/2 cup)	Based on chiles, spices, nuts, and chocolate
Mole Rojo (as per study)	528 kcal (100g)	-	Generally higher fat content reported
Prepared Mole (brand specific)	150 kcal (2 tbsp)	62% (2 tbsp)	Commercial versions can be high in fat and sodium
Homemade Lighter Mole	306 kcal (per serving with lean chicken)	Varies	Recipes can be adapted to reduce fat and sugar

Is Pre-made Paste a High-Calorie Shortcut?

Commercial mole pastes, sold in jars or blocks, offer a convenient way to prepare mole at home. However, it is essential to read the nutritional labels, as these can be high in added fats, sodium, and preservatives. A serving of one brand's mole paste, for instance, contains 150 calories per 1.5-2 tablespoons, with a high percentage of calories coming from fat. While convenient, these often lack the fresh ingredients and careful balance found in homemade versions, and a prepared sauce will include added water and meat, further altering the final nutritional profile.

Beyond Calories: The Hidden Health Benefits

Despite the potential for high calories, mole is not without its nutritional merits. Many of its ingredients offer significant health benefits.

Antioxidants: The chiles, cocoa, and spices are rich in antioxidants that protect the body from free radicals. Red chile moles, in particular, may have higher antioxidant content.
Healthy Fats: The fats found in nuts and seeds are mostly unsaturated, which are heart-healthy fats.
Essential Minerals: Nuts and seeds provide important minerals like magnesium, calcium, and potassium.
Fiber: The chiles, nuts, and seeds contribute dietary fiber, which is beneficial for digestive health.

How to Make Mole Healthier Without Sacrificing Flavor

Enjoying mole healthily is possible by making a few smart adjustments to the recipe. Here are some tips:

Use lean protein such as chicken breast or turkey instead of high-fat meats.
Reduce the amount of added oil or lard. Instead of frying, dry-toast chiles and nuts.
Swap refined sugars for natural sweeteners in moderation, or use unsweetened dark chocolate or cocoa powder.
Increase the volume of vegetables, such as tomatoes, onions, and garlic, which are naturally low in calories.
Serve mole in smaller portions to control calorie intake, and pair it with fresh vegetables or whole grains instead of large amounts of rice or tortillas.

For more healthy recipe ideas, consider exploring resourceful websites like the American Institute for Cancer Research which provides valuable insights into nutritious cooking.

Conclusion

So, is Mexican mole high in calories? The answer is nuanced. While certain recipes and preparations can be calorie-dense due to ingredients like nuts, seeds, oil, and sugar, it is not inherently unhealthy. The key lies in understanding the ingredients and preparation methods. By opting for a homemade version, controlling portion sizes, and making healthier substitutions, you can enjoy this flavorful, nutrient-rich sauce while managing your calorie intake. Mole is a testament to the fact that with a little knowledge, you can savor authentic, delicious food without compromising your health goals.

Frequently Asked Questions

The primary sources of calories in mole are typically the fats from ingredients like nuts, seeds (such as sesame seeds or peanuts), and cooking oils or lard used to prepare the sauce base.

Yes, mole often contains healthy unsaturated fats from its nuts and seeds, such as almonds or pumpkin seeds (pepitas). These fats are beneficial for heart health.

To reduce the calorie count, you can use less cooking oil, increase the proportion of low-calorie ingredients like vegetables, use unsweetened cocoa powder, and serve the sauce over lean protein like chicken breast.

Mole paste can sometimes be less healthy, as commercial products may contain higher levels of fat, sugar, and sodium compared to carefully prepared homemade versions. It's important to check the nutritional label.

No, not all moles are high in calories. A study showed significant variation, with some varieties like mole poblano having a lower calorie density than others like mole rojo.

Mole provides antioxidants from chiles and cocoa, dietary fiber from nuts and seeds, and essential minerals like magnesium, iron, and calcium, thanks to its diverse ingredients.

The calorie density of mole is often higher than simple vegetable-based sauces due to the nuts, seeds, and fat. However, it can be comparable to or less than heavy cream-based sauces depending on the recipe.