Molokhia

Vegetable

Item Rating: 92/100

1 serving (100 grams) contains 37 calories, 3.1 grams of protein, 0.2 grams of fat, and 6.7 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		88.1
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		71.4 mg	3%
Total Carbohydrates		16.0 g	5%
	Dietary Fiber	11.4 g	40%
	Sugars	1.2 g
protein		7.4 g	14%
Vitamin D		0 mcg	0%
Calcium		476.2 mg	36%
Iron		4.0 mg	22%
Potassium		1071.4 mg	22%

* 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

Source of Calories

Fat: 4 cal (4.6%)

Protein: 29 cal (30.2%)

Carbs: 64 cal (65.2%)

About Molokhia

Molokhia, also known as jute mallow or Jew's mallow, is a leafy green vegetable commonly used in Middle Eastern, North African, and Eastern Mediterranean cuisines. Originating from Egypt, it is often prepared as a stew served over rice or with flatbread. Molokhia is a nutrient-dense food, low in calories yet rich in vitamins, minerals, and fiber. A 100-gram serving provides approximately 37 calories, 3.1 grams of protein, 4.8 grams of fiber, and significant amounts of calcium (200 mg), iron (1.7 mg), and vitamin C (53 mg). It is praised for its health benefits and is traditionally used to boost immunity and support digestion, making it a staple in many regional diets.

Health Benefits

• Supports bone health due to its high calcium content (200 mg per 100 grams).
• Enhances immune function with 53 mg of vitamin C, which aids in collagen formation and free radical protection.
• Improves digestion and gut health thanks to its notable fiber content of 4.8 grams per serving.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-fiber diets, oxalate-sensitive individuals

Selection and Storage

Store fresh Molokhia leaves in the refrigerator, wrapped in a damp paper towel, and use within three days. Alternatively, dried or frozen Molokhia can be stored in an airtight container for longer periods.

Common Questions About Molokhia Nutrition

Is molokhia high in protein?

Molokhia contains 3.1 grams of protein per 100 grams, which is relatively moderate for a leafy green vegetable. While it isn’t a high-protein food, it can contribute to your daily intake, especially as part of a balanced diet.

Can I eat molokhia on a keto diet?

Molokhia is not ideal for a strict keto diet as it contains 6.7 grams of carbs per 100 grams, with 4.8 grams coming from fiber. While its net carbs are relatively low (1.9 grams), you should monitor portion sizes to stay within your daily carb limit if you're on keto.

What are the health benefits of molokhia?

Molokhia is a rich source of fiber, providing 4.8 grams per 100 grams, which supports digestion and gut health. It's also a good source of iron, vitamins A, C, and E, which promote healthy immunity, skin, and vision. Its low calorie and high nutrient content make it a great choice for overall health.

How much molokhia should I eat in one serving?

A typical serving of molokhia is around 200 grams, which provides approximately 74 calories, 6.2 grams of protein, and 9.6 grams of dietary fiber. This is a good portion for most adults, and it’s often served as a soup or stew alongside other dishes.

How does molokhia compare to spinach nutritionally?

Molokhia is comparable to spinach in nutrient density but contains more fiber (4.8 grams vs. 2.2 grams per 100 grams). While spinach has slightly more protein (3.6 grams per 100 grams), molokhia is also higher in vitamin C levels, making it a great alternative for a variety in your diet.

Data Sources & Scientific References