Jute Potherb (Cooked, Blended, Drained, With Salt)
Jute potherb, also known as “molokhia” or “Jew’s mallow,” is a nutritious leafy green vegetable commonly used in various global cuisines. This low-calorie green is known for its rich nutritional profile, offering a healthy balance of vitamins, minerals, and essential nutrients. When prepared by cooking, blending, and draining with a touch of salt, jute potherb becomes an incredibly versatile ingredient that can be added to soups, stews, and even served as a side dish. Below is the nutritional breakdown and key health benefits of this vibrant, green food.
Nutritional Information for Jute Potherb (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 37 kcal |
| Protein | 3.68 g |
| Fat | 0.2 g |
| Saturated Fat | 0.03 g |
| Carbohydrate | 7.29 g |
| Fiber | 2.0 g |
| Sugar | 1.0 g |
| Calcium | 211 mg |
| Iron | 3.14 mg |
| Magnesium | 62 mg |
| Phosphorus | 72.0 mg |
| Potassium | 550 mg |
| Sodium | 11.0 mg |
| Zinc | 0.79 mg |
| Copper | 0.255 mcg |
| Manganese | 0.123 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 33.0 mg |
| Thiamin (Vitamin B1) | 0.091 mg |
| Riboflavin (Vitamin B2) | 0.192 mg |
| Niacin (Vitamin B3) | 0.89 mg |
| Vitamin B6 | 0.57 mg |
| Folate | 104.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 259.0 mcg |
| Vitamin E | 0.7 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Insights
-
Low-Calorie, High in Nutrients: With just 37 kcal per 100g serving, jute potherb is an excellent choice for those looking to add nutrient-dense greens to their diet without the extra calories. It offers a great balance of carbohydrates, protein, and fats, making it a great addition to a variety of dishes.
-
-
Rich in Fiber: This leafy green provides 2.0 grams of dietary fiber, which is essential for digestive health, helping to regulate bowel movements and prevent constipation.
-
Excellent Source of Minerals: Jute potherb is especially rich in calcium (211 mg), iron (3.14 mg), and magnesium (62 mg). These minerals support bone health, oxygen transport, and muscle function, respectively.
-
High in Potassium: At 550 mg per serving, jute potherb offers a significant amount of potassium, an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions.
-
Loaded with Vitamins: Jute potherb is packed with vitamins, including a good amount of vitamin A (259 mcg) for vision and immune health, vitamin C (33 mg) for skin health and immune support, and several B vitamins, including folate (104 mcg) for cellular repair and energy production.
-
Antioxidant Powerhouse: With antioxidants like vitamin C and vitamin E (0.7 mg), jute potherb can help protect your body from oxidative stress and promote healthy skin, hair, and cells.
-
Iron and Zinc for Immune Support: This green is a source of iron and zinc, both crucial for the proper functioning of the immune system, as well as for wound healing and overall cell growth.
Allergen Information
Jute potherb is naturally free from common allergens such as gluten, dairy, nuts, and soy. However, it is always recommended to check for cross-contamination if you are preparing this vegetable in a shared kitchen environment with allergens.
Dietary Preferences
- Vegetarian & Vegan-Friendly: Jute potherb is a plant-based ingredient, making it an ideal choice for vegetarian and vegan diets.
- Gluten-Free: This vegetable contains no gluten and is safe for individuals with celiac disease or gluten sensitivity.
- Low-Fat & Low-Calorie: With minimal fat and calorie content, jute potherb is an excellent choice for anyone looking to maintain a healthy weight or reduce their calorie intake.
Cooking Tips and Advice
- Preparation: To enjoy jute potherb, wash and clean the leaves thoroughly before cooking. Blending and draining after cooking can help reduce the slimy texture often associated with this vegetable, making it more palatable.
- Versatility: Jute potherb pairs well with garlic, onions, tomatoes, and various spices. It can be added to soups, stews, curries, or simply sautéed with olive oil for a healthy side dish.
- Storage: If storing fresh jute potherb, keep it in a sealed container in the refrigerator for up to 2-3 days. Alternatively, it can be frozen for longer shelf life.
Conclusion
Jute potherb is a highly nutritious and versatile vegetable that can be a valuable addition to any diet. Whether you’re looking to boost your intake of vitamins and minerals, add fiber to your meals, or explore new ingredients in your cooking, jute potherb provides a wealth of health benefits. This leafy green is particularly beneficial for those seeking low-calorie, high-nutrient options that support a variety of bodily functions, from digestive health to immune support. With its mild flavor and adaptable nature, jute potherb is truly a global culinary treasure worth exploring.
