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Mole poblano

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Mole poblano

Also known as: Mole · Stews & curries · 300 g serving · 70 min total

Enjoy in moderation

Phần mole 300g ~420 kcal, đạm 28g, đường 10g sốt, natri 680mg.

Lời khuyên: Bớt sốt, cơm vừa; salad.

349 kcal per serving

Protein 24.5 g · Carbs 20.1 g · Fat 24.8 g · Fibre 10.9 g · Sugars 4.4 g · Sodium 1,042.7 mg

Where the calories come from

Where the calories come fromCalories: 24% protein, 20% carbohydrate, 56% fat. 349 kcal total.349kcal / serving
  • Protein24.47 g · 24%
  • Carbohydrate20.09 g · 20%
  • Fat24.77 g · 56%

Estimated, per 300 g serving.

Daily Value at a glance

Protein49 % % Daily Value
Fibre39 % % Daily Value
Sodium45 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy348.9 kcal17%
Protein24.5 g49%
Carbohydrate20.1 g7%
of which net carbs (carbs minus fibre)9.2 g—
of which sugars4.4 g—
of which added sugars0.4 g1%
Fat24.8 g32%
of which saturated fat6.4 g32%
Fibre10.9 g39%
Sodium1,042.8 mg45%
Where the calories come from
Protein 28% · Carbohydrate 23% · Fat 64% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A90.9 µg RAE10%
Vitamin C18.4 mg20%
Vitamin E2.0 mg13%
Vitamin K35.4 µg30%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)7.1 mg44%
Vitamin B60.4 mg24%
Folate (B9)26.1 µg7%
Vitamin B120.2 µg8%
Calcium58.5 mg5%
Iron4.7 mg26%
Magnesium155.1 mg37%
Phosphorus339.0 mg27%
Potassium870.0 mg19%
Zinc3.2 mg29%
Selenium19.5 µg35%
Copper1.1 mg122%
Manganese1.1 mg48%
Iodine60.0 µg40%
Cholesterol59.1 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 300 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 122 %; Manganese: 48 %; Niacin (B3): 44 %; Iodine: 40 %; Magnesium: 37 %; Selenium: 35 %Copper122 %Manganese48 %Niacin (B3)44 %Iodine40 %Magnesium37 %Selenium35 %
Health scoreHealth score 65 out of 100, rated Good.65/ 100
Good

Health score

65 / 100 · Good

Formula: protective index 70 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 65, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy116.3 kcal6%
Protein8.2 g16%
Carbohydrate6.7 g2%
of which net carbs (carbs minus fibre)3.1 g—
of which sugars1.5 g—
of which added sugars0.1 g0%
Fat8.3 g11%
of which saturated fat2.1 g11%
Fibre3.6 g13%
Sodium347.6 mg15%
Where the calories come from
Protein 28% · Carbohydrate 23% · Fat 64% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A30.3 µg RAE3%
Vitamin C6.1 mg7%
Vitamin E0.7 mg5%
Vitamin K11.8 µg10%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.4 mg15%
Vitamin B60.1 mg6%
Folate (B9)8.7 µg2%
Vitamin B120.1 µg4%
Calcium19.5 mg2%
Iron1.6 mg9%
Magnesium51.7 mg12%
Phosphorus113.0 mg9%
Potassium290.0 mg6%
Zinc1.1 mg10%
Selenium6.5 µg12%
Copper0.4 mg44%
Manganese0.4 mg17%
Iodine20.0 µg13%
Cholesterol19.7 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Halal
  • Gluten-free
  • Dairy-free
  • High protein

Ingredients

  • Cà chua — 141 g
  • Bột cacao — 25 g
  • Gà/vịt — 66 g
  • Dầu/mỡ — 12 g
  • Muối — 2 g
  • Nước dùng gà — 54 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Đạm 28g, xơ 4g
  • Calo 420

Watch out for

  • Đường 10g sốt mole
  • Natri 680mg

Healthier swaps

Portion sizes

  • Small bowl — 195 g
  • Serving — 300 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

349 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 21 min81 min
Running (steady run, 8 MET)≈ 36 min36 min
Cycling (moderate pace, 6 MET)≈ 47 min47 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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