1 serving (100 grams) contains 37 calories, 3.2 grams of protein, 0.3 grams of fat, and 6.5 grams of carbohydrates.
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Nutrition Information
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 | 71.4 mg | 3% | |
| Total Carbohydrates | 15.5 g | 5% | |
| Dietary Fiber | 11.4 g | 40% | |
| Sugars | 1.2 g | ||
| protein | 7.6 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 476.2 mg | 36% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1095.2 mg | 23% | |
* 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 Mulukhiyah
Mulukhiyah, also known as jute leaves, is a staple dish in Middle Eastern, North African, and Levantine cuisines, particularly popular in Egypt, Lebanon, and Jordan. It is traditionally prepared as a soup or stew using finely chopped leaves combined with garlic, coriander, and broth. Nutritionally, mulukhiyah is low in calories (37 per 100g) and fat, while being rich in fiber (4.8g), iron (4.1mg), calcium (200mg), and vitamin C (53mg). It is a nutrient-dense addition to any meal, often served with rice or flatbread and paired with proteins like chicken or lamb.
Health Benefits
- Supports bone health due to its high calcium content (200mg per 100g).
- Boosts immune function with its substantial vitamin C content (53mg per 100g).
- Promotes digestive health thanks to its significant fiber content (4.8g per 100g).
- Improves iron levels and combats anemia with its iron content (4.1mg per 100g).
- Helps maintain healthy skin as vitamin C aids collagen production.
Dietary Considerations
Selection and Storage
Store fresh mulukhiyah leaves in the refrigerator wrapped in a damp paper towel to maintain freshness for up to 3 days. For longer storage, blanch and freeze the leaves.
Common Questions About Mulukhiyah Nutrition
Is Mulukhiyah a good source of protein?
Mulukhiyah contains 3.2 grams of protein per 100 grams, making it a moderate source of plant-based protein. While it might not match legumes or tofu, it can complement other protein-rich foods in vegetarian or vegan meals.
Can I eat Mulukhiyah on a keto diet?
Mulukhiyah has 6.5 grams of carbohydrates per 100 grams, which may fit into a keto diet if consumed in moderation. Its low net carbs (around 1.7 grams due to 4.8 grams of fiber) make it a suitable vegetable for keto-friendly recipes like soups.
What are the health benefits of Mulukhiyah?
Mulukhiyah is rich in fiber (4.8 grams per 100 grams), which supports healthy digestion and helps regulate blood sugar levels. It is also low in calories (37 per 100 grams) and contains potassium, which can benefit heart health and proper muscle function.
What is the recommended portion size for Mulukhiyah?
A typical serving size of Mulukhiyah is 1 cup, roughly 200 grams, which provides around 74 calories and a balanced mix of fiber, vitamins, and minerals. Pair it with protein-rich sides or whole grains for a well-rounded meal.
How does Mulukhiyah compare to spinach in nutrition?
Mulukhiyah is higher in fiber (4.8 grams vs. spinach’s 2.2 grams per 100 grams) and slightly higher in protein (3.2 grams vs. 2.9 grams in spinach). Both are nutrient-rich greens, but Mulukhiyah has less iron and Vitamin A compared to spinach, while being lower in calories and fat.
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.
