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Jute, potherb, cooked, boiled, drained, with salt

37 Calories
3.7g Protein
7.3g Carbs
0.2g Fat
2g Fiber
Nutrition Facts
Serving Size 100 g
Calories 37
% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 247mg 11%
Total Carbohydrate 7.3g 3%
Dietary Fiber 2g 7%
Total Sugars 1g
Protein 3.7g 7%
Vitamin D 0mcg 0%
Calcium 211mg 16%
Iron 3.1mg 17%
Potassium 550mg 12%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Macronutrients

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Protein 3.7g 33%
Carbs 7.3g 65%
Fat 0.2g 2%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 33 MG 37%
Thiamin 0.1 MG 8%
Riboflavin 0.2 MG 15%
Niacin 0.9 MG 6%
Pantothenic acid 0.1 MG 1%
Vitamin B-6 0.6 MG 34%
Folate, total 104 UG 26%
Choline, total 12.8 MG 2%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 259 UG 29%
Vitamin E (alpha-tocopherol) 0.1 MG 0%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 108 UG 90%

Minerals

Nutrient Amount % DV
Calcium, Ca 211 MG 16%
Iron, Fe 3.1 MG 17%
Magnesium, Mg 62 MG 15%
Phosphorus, P 72 MG 6%
Potassium, K 550 MG 12%
Sodium, Na 247 MG 11%
Zinc, Zn 0.8 MG 7%
Copper, Cu 0.3 MG 28%
Manganese, Mn 0.1 MG 5%
Selenium, Se 0.9 UG 2%

Nutrition Highlights

  • Very low in calories (37 kcal per 100g), suitable for weight management.
  • Very low in fat (0.2g per 100g).
  • Good source of Copper, Cu (28% DV).
  • Good source of Vitamin C, total ascorbic acid (37% DV).
  • Good source of Vitamin B-6 (34% DV).
  • Good source of Folate, total (26% DV).

About Jute, potherb, cooked, boiled, drained, with salt

This leafy green vegetable is a staple in many West African and Southeast Asian cuisines, known for its mucilaginous texture when cooked. Rich in vitamins A and C, it also provides a good source of iron and calcium, making it valuable for maintaining healthy blood and strong bones. The high fiber content supports digestive health, while its low calorie count makes it an excellent choice for weight management. However, like many leafy greens, it contains oxalates, which may be a consideration for those prone to kidney stones.

Commonly prepared as a soup or stew thickener, this vegetable shines in dishes like Nigerian ewedu or Filipino saluyot. It's typically boiled or simmered until tender, often combined with fish, meat, or other vegetables. The mucilage it releases creates a characteristic slimy texture that some find appealing and others need to acquire a taste for. Beyond traditional preparations, it can be incorporated into smoothies for a nutritional boost or lightly sautéed as a side dish. Its mild, slightly grassy flavor pairs well with bold spices and acidic ingredients like tomatoes or citrus.

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