Mole poblano

Stews & curries · 250 g serving · 70 min total

Enjoy in moderation

Phần mole poblano 250g ~280 kcal, xơ 4g, natri 580mg.

Lời khuyên: Bớt sốt, cơm vừa; rau.

260 kcal per serving

Protein 20.3 g · Carbs 15.6 g · Fat 17.6 g · Fibre 8.7 g · Sugars 2.9 g · Sodium 309.0 mg

Where the calories come from

Protein20.25 g · 27%
Carbohydrate15.56 g · 21%
Fat17.62 g · 53%

Estimated, per 250 g serving.

Daily Value at a glance

Protein41 % % Daily Value

Fibre31 % % Daily Value

Sodium13 % % Daily Value

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

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	259.8 kcal	13%
Protein	20.3 g	41%
Carbohydrate	15.6 g	6%
of which net carbs (carbs minus fibre)	6.9 g	—
of which sugars	2.9 g	—
of which added sugars	0.4 g	1%
Fat	17.6 g	23%
of which saturated fat	4.9 g	25%
Fibre	8.7 g	31%
Sodium	309.0 mg	13%

Where the calories come from

Protein 31% · Carbohydrate 24% · Fat 61% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	62.5 µg RAE	7%
Vitamin C	11.1 mg	12%
Vitamin E	1.2 mg	8%
Vitamin K	21.5 µg	18%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	5.8 mg	36%
Vitamin B6	0.3 mg	18%
Folate (B9)	18.3 µg	5%
Vitamin B12	0.2 µg	8%
Calcium	46.0 mg	4%
Iron	3.8 mg	21%
Magnesium	126.0 mg	30%
Phosphorus	275.0 mg	22%
Potassium	652.5 mg	14%
Zinc	2.7 mg	25%
Selenium	16.4 µg	30%
Copper	0.9 mg	100%
Manganese	0.9 mg	39%
Cholesterol	49.8 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 250 g serving — estimated.

Good

Health score

73 / 100 · Good

Formula: protective index 78 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 73, 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

Nutrient	Amount	% Daily Value
Energy	103.9 kcal	5%
Protein	8.1 g	16%
Carbohydrate	6.2 g	2%
of which net carbs (carbs minus fibre)	2.7 g	—
of which sugars	1.2 g	—
of which added sugars	0.1 g	0%
Fat	7.1 g	9%
of which saturated fat	2.0 g	10%
Fibre	3.5 g	13%
Sodium	123.6 mg	5%

Where the calories come from

Protein 31% · Carbohydrate 24% · Fat 62% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	25.0 µg RAE	3%
Vitamin C	4.4 mg	5%
Vitamin E	0.5 mg	3%
Vitamin K	8.6 µg	7%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.3 mg	14%
Vitamin B6	0.1 mg	6%
Folate (B9)	7.3 µg	2%
Vitamin B12	0.1 µg	4%
Calcium	18.4 mg	1%
Iron	1.5 mg	8%
Magnesium	50.4 mg	12%
Phosphorus	110.0 mg	9%
Potassium	261.0 mg	6%
Zinc	1.1 mg	10%
Selenium	6.6 µg	12%
Copper	0.4 mg	44%
Manganese	0.4 mg	17%
Cholesterol	19.9 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

Ingredients

Nước dùng gà — 69 g
Cà chua — 86 g
Bột cacao — 21 g
Gà/vịt — 55 g
Dầu/mỡ — 7 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 16g, xơ 4g
Calo 280

Watch out for

Natri 580mg
Đường 6g sốt

Healthier swaps

Portion sizes

Small bowl — 162 g
Serving — 250 g

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