Jute, potherb, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Jute potherb, also known as molokhia or ewedu, is a leafy green with a distinct, slightly mucilaginous texture when cooked, similar to okra. Boiled and drained, it offers a mild, earthy, and subtly grassy flavor that serves as a versatile base for savory dishes. Nutritionally, it's a standout for its high protein content relative to calories and its excellent source of dietary fiber.
Calorie split: 32% protein · 64% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love jute potherb for its unique, silky mouthfeel that beautifully thickens soups and stews, and its mild flavor that absorbs surrounding spices. It's a beloved cultural staple in many cuisines, often evoking a sense of home and tradition.
⚠️ Watch-outs & how to enjoy it better
The mucilaginous (slimy) texture can be off-putting to some, and it contains oxalates, which can interfere with mineral absorption and may be a concern for those prone to kidney stones. To counteract this, always boil it in ample water (which can be used in the dish) and pair it with a source of fat or protein, like meat or legumes, to create a more balanced meal.
Key benefits
- Excellent source of dietary fiber (2g per 100g).
- High in plant-based protein for a leafy green (3.68g per 100g).
- Very low in fat (0.2g per 100g).
- Provides essential vitamins and minerals like vitamins A, C, and calcium.
- Contains antioxidants that support overall health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The plant's scientific name, *Corchorus olitorius*, is the same species used to produce jute fiber, the 'golden fiber' used to make burlap sacks and twine.
Full nutrition (USDA data · scales with serving)
| Water | 87.2 g |
| Energy | 37.0 kcal |
| Energy | 153 kj |
| Protein | 3.7 g |
| Total lipid (fat) | 0.20 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 211 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 62.0 mg |
| Phosphorus, P | 72.0 mg |
| Potassium, K | 550 mg |
| Sodium, Na | 11.0 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.26 mg |
| Manganese, Mn | 0.12 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 33.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.89 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.57 mg |
| Folate, total | 104 ug |
| Folic acid | 0.00 ug |
| Folate, food | 104 ug |
| Folate, DFE | 104 ug |
| Choline, total | 12.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 259 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3111 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5185 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1747 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 108 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.31 g |
| Lysine | 0.17 g |
| Methionine | 0.05 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.12 g |
| Valine | 0.20 g |
| Arginine | 0.20 g |
| Histidine | 0.09 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.17 g |
| Proline | 0.20 g |
| Serine | 0.14 g |
FAQ
What does cooked jute potherb taste like?
It has a mild, earthy, and slightly grassy flavor, often compared to a blend of spinach and green beans. Its most notable characteristic is its silky, mucilaginous texture when boiled.
How do I reduce the sliminess when cooking?
Cooking it in a large volume of water and then draining (if not using the cooking liquid) can help. Some recipes also add acidic ingredients like lemon juice or tomatoes, or a pinch of baking soda initially, to manage the texture.
Is jute potherb the same as spinach?
No, they are different plants. While both are nutritious leafy greens, jute potherb has a distinct mucilaginous quality and a milder flavor compared to the more mineral-rich taste of spinach.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.37 kcal/g · 40% calories from protein · 2.0 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.