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Jew’s Mallow
Corchorus olitorius
Jew’s Mallow, scientifically known as Corchorus olitorius, is a leafy vegetable widely appreciated for its delicate texture and mild, slightly mucilaginous flavor. Originating from tropical regions, it is commonly used in African, Middle Eastern, and Asian cuisines. Rich in vitamins, minerals, and dietary fiber, Jew’s Mallow offers numerous health benefits, making it a valuable addition to soups, stews, and salads. Its leaves are tender and succulent, often compared to spinach but with a more subtle taste. Beyond its culinary versatility, Jew’s Mallow is celebrated for its medicinal properties, including its ability to soothe digestive issues and support respiratory health. Whether enjoyed fresh or cooked, this nutrient-dense plant is a hidden gem in the world of greens.
49
Calories
4.3g
Fiber
32%
Vitamin C
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Jew’s Mallow Nutrition Facts
Calories
49
Per 100g
Carbs
8.5g
Per 100g
Protein
2.5g
Per 100g
Fiber
4.3g
Per 100g
Sugar
1.2g
Per 100g
Fat
0.3g
Per 100g
💊Vitamins
Per 100g
Vitamin A
6% DV
286 IU
Supports vision, immunity, and skin health.
Vitamin C
32% DV
29.1 mg
Boosts immune function, collagen production, and antioxidant activity.
Folate
34% DV
136 mcg
Essential for DNA synthesis, cell growth, and fetal development.
⚡Minerals
Per 100g
Calcium
15% DV
196 mg
Promotes bone health, muscle function, and nerve signaling.
Iron
25% DV
4.5 mg
Crucial for oxygen transport, energy production, and immune function.
Magnesium
17% DV
72 mg
Supports muscle and nerve function, blood sugar control, and blood pressure regulation.
🛡️Antioxidants
Vitamin CFlavonoidsPhenolic compounds
🌿Phytonutrients
Beta-caroteneLuteinZeaxanthin
📊Glycemic Index
15
Per Serving
Nutrition breakdown for one serving
📏
Serving Size
100g
Calories
49kcal
Breakdown
Carbs
8.5g
Fiber
4.3g
17% DV
Sugar
1.2g
Protein
2.5g
Fat
0.3g
Vitamin C
💊
29.1mg
32% DV
Potassium
⚡
493mg
10% DV
Health Benefits of Jew’s Mallow
Benefit 1: Rich in antioxidants like vitamin C and flavonoids, Jew’s Mallow helps combat oxidative stress and reduce inflammation.
Benefit 2: High in dietary fiber, it supports digestive health, prevents constipation, and aids in weight management.
Benefit 3: Jew’s Mallow is an excellent source of iron, which is essential for preventing anemia and maintaining energy levels.
Benefit 4: The folate content in Jew’s Mallow supports fetal development and DNA synthesis, making it beneficial for pregnant women.
Benefit 5: Its mucilaginous properties soothe the digestive tract, alleviating conditions like ulcers and irritable bowel syndrome.
Jew’s Mallow Origin & Distribution
Native Region
Tropical Africa and Asia
Global Presence
EgyptSudanNigeriaIndiaPhilippines
Top Producers
EgyptSudanNigeria
Historical Background
Jew’s Mallow has been cultivated for thousands of years in Africa and Asia. It is known by various names, such as 'molokhia' in Egypt and 'saluyot' in the Philippines. Historically, it was used for its medicinal properties and as a staple food in many cultures.
Jew’s Mallow Peak Season
Best Time to Enjoy
Year-round in tropical regions; summer to early fall in temperate climates
2 Varieties Available
Jew’s Mallow Varieties
Each variety offers unique flavors, textures, and culinary applications
Green Jew’s Mallow
Africa
Color
Bright green
Taste Profile
Mild, slightly mucilaginous
Best For
Soups and stews
Red Jew’s Mallow
Asia
Color
Reddish-green
Taste Profile
Slightly more bitter than green variety
Best For
Stir-fries and salads
Jew’s Mallow Storage & Selection Guide
Keep your fruit fresh and delicious for longer
How to Choose the Perfect Fruit
1
Select fresh, bright green leaves with no signs of wilting or yellowing.
2
Avoid leaves with holes, discoloration, or a slimy texture.
Proper Storage Methods
Store fresh Jew’s Mallow in a plastic bag or airtight container in the refrigerator.
Wrap the leaves in a damp paper towel to maintain freshness.
Shelf Life Guide
Room Temperature
1-2 days
Refrigerated
Up to 7 days
Average Shelf Life
3 days
Freezing Instructions
Preserve freshness for months
2-3 months
1
Blanch the leaves briefly before freezing to preserve color and texture.
2
Store in an airtight freezer bag for up to 6 months.
Pro Tip
Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.
Culinary Journey
Discover delicious possibilities
Common Uses
Add to soups and stews for a thick, velvety texture.
Use as a base for stir-fries or sautéed dishes.
Incorporate into salads for added nutrition and texture.
Perfect Pairings
GarlicLemonChickenTomatoesOnionsRice
Popular Recipes
Egyptian Molokhia Stew
Nigerian Efo Riro
Philippine Saluyot Soup
Refreshing Beverages
Jew’s Mallow Smoothie
Green Juice with Jew’s Mallow
Safety Information
Allergy Information:
Jew’s Mallow is generally considered safe for consumption, but individuals with allergies to mallow plants should exercise caution.
Pesticide Concerns:
Jew’s Mallow is generally grown with minimal pesticide use, but it is advisable to wash thoroughly before consuming.
Who Should Avoid:
- • Individuals with known allergies to mallow plants.
- • People with kidney stones should consult a healthcare provider due to the high oxalate content.
Possible Side Effects:
- •Possible allergic reactions in sensitive individuals.
- •Excessive consumption may cause mild gastrointestinal discomfort.
Preparation Safety:
- • Wash leaves thoroughly to remove dirt and potential pesticide residue.
- • Cook Jew’s Mallow to enhance its digestibility and flavor.
Fun Facts About Jew’s Mallow
Surprising trivia you'll love!
Jew’s Mallow is known as 'molokhia' in Egypt, where it is a staple in traditional cuisine.
The leaves are often compared to spinach but have a more delicate texture and flavor.
Frequently Asked Questions
What does Jew’s Mallow taste like?
GeneralJew’s Mallow has a mild, slightly mucilaginous flavor similar to spinach but with a more subtle taste.
How do I select fresh Jew’s Mallow?
BuyingLook for bright green leaves with no signs of wilting, yellowing, or discoloration.
How long can I store Jew’s Mallow in the refrigerator?
StorageFresh Jew’s Mallow can be stored in the refrigerator for up to 7 days if wrapped in a damp paper towel.
What are some popular dishes made with Jew’s Mallow?
CulinaryPopular dishes include Egyptian Molokhia Stew, Nigerian Efo Riro, and Philippine Saluyot Soup.
Is Jew’s Mallow high in calories?
NutritionNo, Jew’s Mallow is low in calories, with only 49 calories per 100 grams.
Can Jew’s Mallow help with digestive issues?
HealthYes, its mucilaginous properties soothe the digestive tract and may alleviate conditions like ulcers and irritable bowel syndrome.
Can I freeze Jew’s Mallow?
MiscellaneousYes, blanch the leaves briefly before freezing to preserve color and texture, and store in an airtight freezer bag for up to 6 months.
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Environmental Impact
Sustainability insights
Sustainability Overview
Jew’s Mallow is a sustainable crop that requires minimal water and nutrients, making it an eco-friendly choice.
Carbon Footprint
Low carbon footprint due to minimal processing and transportation requirements.
Water Usage
Low water usage compared to other leafy greens.
Local vs Imported
Locally grown Jew’s Mallow is more sustainable and supports local farmers.
Data sources & transparency
We aim to keep this Jew’s Mallow profile accurate and easy to understand. Nutrition values and % Daily Value figures are based on established reference databases and standard daily value guidance.
- USDA FoodData Central (nutrition reference): fdc.nal.usda.gov
- FDA Daily Values (label standards used for %DV): fda.gov
Last updated: May 3, 2026
Medical disclaimer
This page is for general educational purposes and does not replace professional medical advice.
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