1 serving (100 grams) contains 200 calories, 6.0 grams of protein, 1.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.8 mg | 1% | |
| Total Carbohydrates | 95.2 g | 34% | |
| Dietary Fiber | 19.0 g | 67% | |
| Sugars | 4.8 g | ||
| protein | 14.3 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 4.8 mg | 26% | |
| 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
Source of Calories
About Mloukhiye
Mloukhiye, also known as Molokhia or Jute Leaves, is a traditional dish popular across Middle Eastern and North African cuisines, particularly in Egypt, Lebanon, and Palestine. It features finely chopped leafy greens with a slimy texture, typically cooked with broth, garlic, lemon juice, and served with rice or bread. Nutritionally, Mloukhiye is rich in dietary fiber, moderate in carbohydrates, and contains essential minerals such as calcium and iron. Though lower in fat, it offers plant-based protein, making it a wholesome and hearty meal option. Its antioxidant properties can support overall health and well-being.
Health Benefits
- Rich in dietary fiber (8g per serving), Mloukhiye aids in improving digestion and regulating blood sugar levels.
- Contains 2mg of iron per serving, which supports red blood cell production and prevents anemia.
- Provides 50mg of calcium, contributing to bone health and maintaining strong teeth.
Dietary Considerations
Selection and Storage
Store fresh Mloukhiye leaves in the refrigerator for up to one week in a sealed bag. Cooked Mloukhiye can be refrigerated for 3-4 days or frozen for up to 3 months.
Common Questions About Mloukhiye Nutrition
Is Mloukhiye high in protein?
Mloukhiye contains 6 grams of protein per serving (approximately 200 grams), which can contribute to your daily protein intake. While it’s not as high in protein as meats or some legumes, it is a decent source for a plant-based dish.
Can I eat Mloukhiye on a keto diet?
Mloukhiye is not suitable for a strict keto diet due to its relatively high carbohydrate content, with 40 grams of carbs per serving. However, it could fit into a less restrictive low-carb diet if consumed in smaller portions.
What are the health benefits of eating Mloukhiye?
Mloukhiye is rich in fiber, providing 8 grams per serving, which can support healthy digestion and help regulate blood sugar levels. It is also low in fat and sodium, making it a heart-friendly choice, and contains essential vitamins like vitamin A and C.
What is the recommended serving size for Mloukhiye?
A typical serving of Mloukhiye is about 200 grams, which provides 200 calories. Depending on your dietary needs, you can adjust this portion size, especially considering its 40 grams of carbs and 8 grams of fiber.
How does Mloukhiye compare to spinach nutritionally?
Mloukhiye has a higher carb content compared to spinach, which is much lower in calories and carbs. However, Mloukhiye offers more fiber (8 grams vs. about 2 grams in spinach per similar serving) and can be heartier when cooked into stews. Both are excellent sources of vitamins and can be used interchangeably in certain recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
