Molote: Calories, Nutrition and Health Facts
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Perplexity Crispy deep-fried Mexican street food made with nixtamalized corn masa, typically stuffed with chorizo and cheese.
Quick Nutrition Facts
Per 1 Molote (~100g, chorizo filling)
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 10g |
| Carbohydrates | 38g |
| Fiber | 3g |
| Sugars | 2g |
| Fat | 18g |
| Saturated Fat | 6g |
| Sodium | 520mg |
| Calcium | 45mg |
| Iron | 2.1mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Molotes deliver satisfying crunch but pack 350 calories and 18g fat per piece. The nixtamalized masa provides calcium and B vitamins, but deep-frying negates many benefits. Enjoy as an occasional treat, not a staple.
Myth Busters
MYTH #1: Molotes Are a Healthy Mexican Food
TRUTH: While the corn masa base has nutritional value from nixtamalization, deep-frying adds 15-20g of absorbed oil. A single molote provides 22% of daily saturated fat. Frequent fried food consumption is linked to higher T2D risk.
MYTH #2: Street Food Molotes Are Fresh and Safe
TRUTH: Street vendors often reuse frying oil multiple times. Reused oil develops harmful trans fats and oxidation products linked to inflammation. Freshly made at home with fresh oil is healthier.
MYTH #3: Chorizo Filling Adds Protein Benefits
TRUTH: Chorizo provides 10g protein but also delivers 7g saturated fat and 500+ mg sodium per serving. High sodium intake contributes to hypertension. Bean or mushroom fillings are healthier protein alternatives.
MYTH #4: Corn Masa Is Low-Carb Friendly
TRUTH: Molotes contain 38g carbohydrates—equivalent to 2.5 slices of bread. The deep-frying also creates rapidly digestible starch that spikes blood sugar quickly compared to baked versions.
MYTH #5: One Molote Is a Light Snack
TRUTH: At 350 calories, one molote equals a full meal's worth of calories for many people. Street vendors often serve 2-3 pieces with crema and salsa, easily reaching 800+ calories.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 350 calories, 18g fat per piece. High calorie density works against deficit goals. Limit to rare occasions. |
| Muscle Gain |  | Provides 10g protein and 38g carbs for energy, but high fat content isn't ideal. Better protein sources exist. |
| Diabetes Management | | High carbs (38g), deep-frying increases glycemic impact. Avoid or eat only half with vegetables. |
| PCOS Management | | High refined carbs and saturated fat can worsen insulin resistance. Choose baked or grilled alternatives. |
| Pregnancy Nutrition | | Masa provides folate and calcium beneficial for pregnancy, but limit fried foods. Choose baked versions when possible. |
| Viral/Flu Recovery | | Provides quick energy and comfort, but heavy fried food may be hard to digest when ill. Lighter options preferred. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Molote
Understanding how molotes affect your blood glucose helps you make informed decisions about when and how to enjoy them.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Reduce the Spike
Pairing high-carb fried foods with fiber and protein slows glucose absorption:
- 🥗 Eat with a large salad first - Fiber slows gastric emptying
- 🫘 Choose bean filling over chorizo - Adds fiber, reduces fat
- 🥛 Pair with a glass of milk - Protein and fat buffer the spike
- 🚶 Walk after eating - Light activity helps glucose uptake
Half a molote with a salad is better than a full molote alone.
Cultural Significance
Molotes are beloved street food originating from Oaxaca, Puebla, and the Yucatan regions of Mexico.
In Mexican Culture:
- Traditional Easter and Christmas street food
- Part of the "antojitos" family (small cravings/snacks)
- Each region has unique fillings: Oaxaca favors chorizo, Puebla uses tinga
- Street vendors serve with salsa verde, crema, queso fresco, and radishes
Culinary Heritage:
- Name derives from "molote" meaning torpedo or oval shape
- Descended from pre-Hispanic masa cooking traditions
- Nixtamalization process dates back 3,500 years in Mesoamerica
- Modern variations include baked "molotes al horno" for health-conscious diners
Compare & Substitute
Molote vs Similar Mexican Foods (Per Serving)
| Nutrient | 🌽 Molote (1 pc) | 🌮 Soft Taco (1) | 🫔 Tamal (1) | 🥟 Empanada (1) |
|---|---|---|---|---|
| Calories | 350 kcal | 180 kcal | 285 kcal | 280 kcal |
| Carbs | 38g | 20g | 24g | 25g |
| Fiber | 3g | 3g | 2g | 1g |
| Protein | 10g | 12g | 10g | 8g |
| Fat | 18g | 8g | 16g | 16g |
| Sodium | 520mg | 380mg | 450mg | 420mg |
| Best For | Occasional treat, festivals | Daily meals, balanced nutrition | Celebrations, portable meal | Quick snack, baked options |
Frequently Asked Questions
How many calories are in a molote?
A typical chorizo and cheese molote contains 350 calories per piece (~100g). Filling variations affect this:
- Chorizo and potato: 320-350 kcal
- Mushroom and cheese: 236 kcal
- Bean and cheese: 250 kcal
- Chicken tinga: 171 kcal
Street vendor versions with extra toppings (crema, cheese) can reach 450+ calories.
Are molotes healthy?
Molotes are an indulgent treat, not a health food. The positives: nixtamalized masa provides calcium, B vitamins, and fiber. The negatives: deep-frying adds 15-20g fat, and most fillings are high in sodium and saturated fat.
Healthier alternatives:
- Baked molotes (molotes al horno)
- Smaller portion (half a molote)
- Vegetable or bean fillings
- Fresh oil, not reused
Can diabetics eat molotes?
Diabetics should limit molotes due to 38g carbohydrates and the glycemic impact of deep-frying. If eating:
- Choose half a piece maximum
- Pair with a large vegetable salad
- Opt for bean filling (adds fiber)
- Monitor blood sugar 2 hours after
- Avoid the sweetened crema topping
Baked versions or soft tacos are better daily choices.
What is a molote made of?
Molotes consist of:
- Masa - Nixtamalized corn dough (same as tortillas)
- Filling - Typically chorizo and potato, cheese, beans, or chicken
- Frying - Deep-fried in vegetable oil until golden
- Toppings - Salsa verde, Mexican crema, queso fresco, sliced radishes
The torpedo shape distinguishes them from flat gorditas or circular empanadas.
How do molotes compare to other Mexican street foods?
Molotes are among the higher-calorie Mexican street foods due to deep-frying:
| Food | Calories | Cooking Method |
|---|---|---|
| Molote | 350 | Deep-fried |
| Gordita | 300 | Griddled/fried |
| Soft taco | 180 | Griddled |
| Tostada | 200 | Baked/fried shell |
For everyday eating, soft tacos or grilled items are healthier choices.
What is the healthiest way to eat a molote?
- Make at home - Control oil quality and filling
- Bake instead of fry - Reduces fat by 10-15g
- Use fresh oil - Avoid oxidized reused oil
- Choose lean fillings - Mushroom, beans, chicken
- Add vegetables - Serve with salad to add fiber
- Limit frequency - Save for special occasions
Track your occasional treats with NutriScan app to stay within your nutrition goals.
