Jute Potherb (Raw) – Nutritional Information
Jute potherb, also known as “Ewedu” in certain cultures, is a leafy green vegetable packed with essential nutrients. Widely consumed in various parts of the world, particularly in Africa and Asia, this nutrient-dense food is valued for its unique mucilaginous texture and health benefits. Typically enjoyed in soups, stews, or salads, jute potherb is a great way to enhance your meals with its distinctive flavor and impressive nutritional profile.
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 34.0 kcal |
| Protein | 4.65 g |
| Total Fat | 0.25 g |
| Saturated Fat | 0.038 g |
| Carbohydrates | 5.8 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 208 mg |
| Iron | 4.76 mg |
| Magnesium | 64 mg |
| Phosphorus | 83.0 mg |
| Potassium | 559 mg |
| Sodium | 8.0 mg |
| Zinc | 0.79 mg |
| Copper | 0.255 mcg |
| Manganese | 0.123 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 37.0 mg |
| Thiamine (B1) | 0.133 mg |
| Riboflavin (B2) | 0.546 mg |
| Niacin (B3) | 1.26 mg |
| Vitamin B6 | 0.6 mg |
| Folate | 123 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 278 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Jute potherb is naturally free from common allergens such as gluten, dairy, and nuts. However, individuals with specific sensitivities or allergies should always consult with a healthcare professional before introducing new foods into their diet, especially if they have a history of unusual reactions to leafy greens or plants.
Dietary Preferences
Jute potherb is suitable for a variety of dietary preferences, making it a versatile addition to many meal plans:
- Vegan & Vegetarian: Naturally plant-based, making it ideal for both vegan and vegetarian diets.
- Gluten-Free: Free from gluten, making it safe for those with celiac disease or gluten sensitivities.
- Low in Fat & Calories: Perfect for anyone on a low-calorie, low-fat diet.
- High in Nutrients: A great option for individuals seeking to boost their intake of minerals like calcium, iron, and potassium.
Health Benefits
Jute potherb is a powerhouse of nutrients that offer a wide array of health benefits:
- Rich in Fiber and Protein: While jute potherb is low in fat, it’s an excellent source of plant-based protein, which supports muscle growth and repair. It also contains a small amount of dietary fiber, which aids digestion, although it is less fibrous compared to some other leafy greens.
- Supports Bone Health: With a significant amount of calcium and magnesium, jute potherb contributes to stronger bones and helps maintain healthy teeth.
- Boosts Immunity: The high vitamin C content helps strengthen the immune system, while vitamin A supports skin health and vision.
- Promotes Healthy Blood: Jute potherb is a good source of iron and folate, essential for red blood cell production and preventing anemia.
- Rich in Antioxidants: Packed with vitamins and minerals, this leafy green helps combat oxidative stress, protecting cells from damage.
Cooking Tips & Advice
While jute potherb is often enjoyed raw, particularly in salads and as a garnish, its most common preparation is in soups and stews. Here are some ways to incorporate jute potherb into your meals:
- Jute Potherb Soup: One of the most popular ways to enjoy this vegetable is in a comforting, mucilaginous soup. Simply chop the jute leaves and add them to a pot with your favorite broth, seasonings, and protein (like fish or chicken). The leaves’ natural mucilaginous texture will thicken the broth and add a unique, silky smooth consistency.
- Stir-Fry: Quickly sauté jute potherb with garlic, onions, and other vegetables for a quick, nutritious side dish.
- Raw in Salads: For a refreshing twist, chop the leaves and mix them into a salad with a tangy vinaigrette dressing.
Due to its slightly slimy texture when cooked, jute potherb pairs well with spices and seasonings that can balance and enhance its flavor, such as ginger, garlic, or chili. You can also blend it into smoothies or juices for an extra nutrient boost.
Conclusion
Jute potherb, while perhaps less familiar in many Western kitchens, is a highly nutritious green that can be easily incorporated into a variety of dishes. Its impressive nutrient profile—particularly its high calcium, iron, and potassium content—makes it an excellent addition to any diet. Whether enjoyed cooked in savory dishes or raw in fresh salads, this versatile vegetable is not only a flavorful choice but also a healthy one. Give jute potherb a try, and enjoy the numerous benefits it offers in both flavor and nutrition!
