Ewedu

Vegetable

Item Rating: 88/100

1 serving (100 grams) contains 37 calories, 3.1 grams of protein, 0.3 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		88.1
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		119.0 mg	5%
Total Carbohydrates		16.7 g	6%
	Dietary Fiber	6.0 g	21%
	Sugars	1.0 g
protein		7.4 g	14%
Vitamin D		0 mcg	0%
Calcium		357.1 mg	27%
Iron		6.4 mg	35%
Potassium		714.3 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.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 6 cal (6.1%)

Protein: 29 cal (28.8%)

Carbs: 66 cal (65.0%)

About Ewedu

Ewedu, also known as Jute leaves or Corchorus olitorius, is a leafy green vegetable commonly used in Yoruba cuisine, particularly in Nigeria. It serves as a staple in traditional soups and is often paired with staples like fufu or amala. Ewedu is low in calories (37 per 100g), high in fiber (2.5g), and an excellent source of micronutrients such as calcium (150mg), iron (2.7mg), and vitamin C (64mg). It contains moderate protein (3.1g per 100g) and is virtually fat-free, making it a nutrient-dense addition to meals. Its slimy texture when cooked adds richness to soups while delivering a host of health-boosting properties.

Health Benefits

• Rich in calcium (150mg per 100g), Ewedu supports strong bones and teeth, contributing to overall skeletal health.
• Contains a high amount of vitamin C (64mg per 100g), bolstering immune support and promoting skin health through collagen formation.
• Iron content (2.7mg per 100g) aids in red blood cell production and helps improve energy levels by preventing anemia.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Individuals with oxalate sensitivity (may contribute to kidney stones)

Selection and Storage

Store fresh Ewedu leaves in a breathable bag in the refrigerator for up to 3 days. To prepare, rinse thoroughly, chop, and cook quickly to preserve nutrients and enhance its trademark slimy texture.

Common Questions About Ewedu Nutrition

Is Ewedu high in protein?

Ewedu contains 3.1 grams of protein per 100 grams, which is relatively moderate for leafy greens. While it's not a high-protein food, it can contribute to your overall protein intake as part of a balanced diet.

Can I eat Ewedu on a keto diet?

Yes, Ewedu can fit into a keto diet as it contains only 7 grams of carbohydrates per 100 grams, with 2.5 grams being fiber and a net carb count of 4.5 grams. Its low calorie and low sugar content also make it a great choice for keto meal plans.

What are the health benefits of Ewedu?

Ewedu is rich in fiber, which supports healthy digestion, and contains vitamins like A and C, boosting immunity and skin health. It’s also low in fat and calories, making it a weight-friendly and heart-healthy option.

How much Ewedu should I eat per serving?

A typical serving size of Ewedu is about 100 grams, providing 37 calories and a good balance of nutrients, including 3.1 grams of protein and 2.5 grams of fiber. Feel free to pair it with healthy proteins and grains for a complete meal.

How does Ewedu compare to spinach in nutrition?

Ewedu and spinach are both nutrient-dense greens, but Ewedu contains slightly more carbohydrates and protein (7 g carbs, 3.1 g protein per 100 g) compared to spinach (3.6 g carbs, 2.9 g protein per 100 g). Spinach offers more iron, but Ewedu has added dietary fiber, making both excellent choices depending on your nutritional needs.

Data Sources & Scientific References