🧪 Nutrition Facts
- Calories 89.9
- Total Fat 6.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 135.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 3.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 60.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Green Mole contains 89.9 calories per serving (1 Serving (17.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (6.0g, 57.4% of calories), including 1.0g of saturated fat. It contains 2.7mg of iron (15% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Pumpkin Seed, Sesame Seed, Vegetable Oil (safflower and / or Sunflower), Toasted Bread (flour, Safflower and / or Sunflower Oil, Leavening [sodium Bicarbonate, Sodium Aluminum Sulfate, Monocalcium Phosphate], Soy Lecithin), Peanuts, Salt, Serrano Pepper, Spices.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Green Mole — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Green Mole contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 89.9 kcal | 4.5% |
| Total Fat | 6.0 g | 8% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 135.0 mg | 6% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 3.0 g | 6% |
| Calcium | 60.0 mg | 5% |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Green Mole accounts for 4.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 57.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 89.9 calories in Green Mole? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 6.8 min |
| Walking: 17 minutes per mile | 15.5 min |
| Cycling (Low Intensity) | 9.8 min |
| HIIT | 8.3 min |
| Elliptical (Moderate Intensity) | 12.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Green Mole
Is Green Mole good for weight loss?
Green mole is calorie-dense at about 530 calories per 100g, so portion control matters. The 2g of fiber and 3g of protein per serving can help with satiety, but you'd need to use it sparingly as a flavoring rather than eating it by the spoonful.
Is Green Mole a good snack for kids?
The serrano pepper gives it a spicy kick that might be too hot for many kids, though a small amount mixed into milder dishes could work for those with some heat tolerance.
Is Green Mole gluten-free?
No, this contains toasted bread made with wheat flour, which means it's not gluten-free.
What vitamins or minerals stand out in Green Mole?
Iron stands out at 2.7mg per serving—that's about 15% of the daily value—which comes naturally from the pumpkin and sesame seeds. Seeds like these also contribute magnesium and other minerals that support overall nutrition.
What diets does Green Mole suit?
It works well for vegetarian and vegan diets since it's plant-based. The relatively low carb content per serving also makes it suitable for lower-carb approaches, though the bread ingredient limits strict keto compatibility.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
