“This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”
Mexican cuisine is incomplete without Mole sauce. However, is Mexican mole keto friendly? Let us learn about its ingredients and nutritional value. And determine if ketogenic dieters can take it or not.
What is a Mexican Mole?
People add Mole, a traditional dark Mexican sauce, in various Mexican recipes. It is a blend of chilies, black pepper, garlic, dried fruits, tomato cinnamon, cumin, etc. Generally, chili peppers include Chipotle, Ancho, Mulato, and Pasilla.
These ingredients are roasted and grounded into a fine paste or powder. After that, the powder is mixed with water and simmered until it becomes a dark, thick paste.
Additionally, people use Mexican mole as sauce and serve it with rice, vegetables, tacos, burritos, and similar foods.
Nutritional Information for Mexican Mole
The nutritional value of Mexican mole sauce varies depending on the ingredients you add to it. Let’s check the nutritional value of Dona Maria Mole Mexican sauce.
The two teaspoons of this sauce gives you 170 calories, 13g of fat, 8g of net carbs, and 3g of protein. Apart from this, you also get Calcium, Vitamin A, and Iron.
Can We Take Mexican Mole on Keto?
So, is Mexican Mole Keto Friendly? No it's not. Most commercial Mexican mole sauce brands do not sell keto friendly sauces. Furthermore, they contain a high amount of net carbs and processed ingredients.
Keto Alternatives to Mexican Mole
Carbone Roasted Garlic Pasta Sauce
While it is not Mexican mole sauce, this contains similar ingredients such as tomato puree, sea salt, olive oil, roasted garlic, and oregano. Carbone Roasted Garlic Pasta Sauce is a Non-GMO, vegan, and gluten-free sauce. And one serving (56.5g) of this sauce gives you 2.5g of net carbs.
|1||Carbone Roasted Garlic Pasta Sauce | Tomato Sauce Made with Fresh & All-Natural Ingredients | Non...||$23.99||Buy on Amazon|
Primal Kitchen Marinara Sauce
Primal Kitchen Marinara Sauce contains tomato puree, avocado oil, citric acid, oregano, organic black pepper, and garlic. You can use it in a similar way as Mexican mole. Furthermore, it contains only 3.5g of net carb per 62.5g. And you won’t use even this much amount per serving.
|1||Primal Kitchen Marinara Tomato Sauce Two-Pack, Whole30 Approved, Certified Paleo, and Keto...||$20.95||Buy on Amazon|
Yo Mama’s Roasted Garlic
Yo Mama’s Roasted Garlic is a gluten-free garlic sauce. It is made of garlic, onions, black pepper, tomatoes, and olive oil. And 59g of this sauce will provide 2g of net carb.
|1||Keto Marinara Pasta and Pizza Sauce by Yo Mama's Foods - Pack of (2) - No Sugar Added, Low Carb, Low...||$19.98||Buy on Amazon|