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Cooked molokhia Calories
Cooked leafy green rich in fiber, vitamin A and iron
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked molokhia (140 g) has 45 calories. That works out to 32 calories per 100 g. It contains 7.6 g of carbs, 3.9 g of protein, 0.6 g of fat and 3.6 g of fiber. Its 294 µg of Vitamin K covers 245% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked molokhia Nutrition Facts
Selected: 1 cup (medium) · 140 g
45
KCAL / 140G
Carbs
7.6g
· 3% DV
Protein
3.9g
· 8% DV
Fat
0.6g
· 1% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 30% · Fat 11%
Cooked molokhia nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 3.9 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Cooked molokhia?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 45 kcal |
| 1 tablespoon (shredded) | 15 g | 5 kcal |
| 1 piece (half) | 70 g | 22 kcal |
| 1 cup (small) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 1 serving (medium) | 180 g | 58 kcal |
| 1 cup (large) | 190 g | 61 kcal |
| 1 serving (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Cooked molokhia
What is cooked molokhia?
Cooked molokhia is a dish made from jute mallow leaves, also called Jew’s mallow. The leaves become tender when simmered, and recipes vary by region: some are served as a stew with meat, while others are prepared as a simple vegetable side.
Why is cooked molokhia slimy?
Cooked molokhia has a slippery, sometimes slightly stringy texture because the leaves naturally contain mucilage. This is normal, not a sign that the dish has spoiled. Lemon can brighten the flavor, although it will not remove the leaves’ characteristic texture.
How do you cook cooked molokhia with meat?
Cooked molokhia is often made with lamb, though chicken and beef also work. Simmer the meat until tender, then add prepared molokhia leaves and seasonings; cooking time varies with whether you use fresh or dried leaves.
What do you serve with cooked molokhia?
Cooked molokhia is commonly served with rice, especially when prepared as a meat stew. A squeeze of lemon complements its earthy flavor, and bread or a fresh salad can round out the meal.
How do you prepare fresh leaves for cooked molokhia?
For cooked molokhia, rinse fresh leaves thoroughly, remove tough stems, and chop them to suit your recipe. Change the rinse water until it is clear, since grit can cling to the leaves.
Can you make cooked molokhia with dried leaves?
Yes, cooked molokhia can be made with dried leaves as well as fresh ones. Remove any dust and follow the recipe’s directions for rehydrating them; dried leaves can cook and thicken differently from fresh leaves.
Can you freeze cooked molokhia?
Yes, cooked molokhia freezes well. Cool it promptly, divide it into airtight meal-size portions, and thaw only what you need; reheat it thoroughly and avoid freezing a portion again after thawing.
How long does cooked molokhia last in the fridge?
Cooked molokhia generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell or appearance.
Is cooked molokhia good for you?
Yes, cooked molokhia is a leafy vegetable dish that provides fiber, while its overall nutrition depends on the recipe. Meat, oil, and other additions change what is in the finished dish, so a vegetable-forward preparation can be a lighter option.
Is cooked molokhia the same as Egyptian molokhia?
Not always: cooked molokhia refers broadly to cooked jute mallow leaves, but regional recipes differ. Egyptian molokhia is often finely chopped and finished with garlic and coriander, while Cypriot molehiya is commonly simmered with meat and lemon.
Cooked molokhia Vitamins & Minerals
Vitamins
Vitamin K
294µg · 245% DV
Vitamin A
448µg · 50% DV
Vitamin C
25.2mg · 28% DV
B2
0.25mg · 19% DV
Minerals
Manganese
0.45mg · 20% DV
Calcium
168mg · 17% DV
Iron
2.94mg · 16% DV
Magnesium
59mg · 14% DV
Potassium ⭐
406mg · 12% DV
Sodium
25mg · 1% DV
Cooked molokhia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked molokhia
To burn the 45 calories in 1 cup (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked molokhia?
Cooked molokhia is made from the leaves of jute mallow, a leafy green used in cooking across Egypt, the Levant and parts of North Africa. The leaves are simmered on their own or with meat, with recipes varying from household to household.
Cooking gives molokhia a soft, silky texture that can be slightly slippery, along with a deep, earthy green flavour. It is commonly served hot over rice, often alongside chicken or meat; garlic and coriander are familiar seasonings in some regional versions. Cooked molokhia is low in fat and provides fibre, vitamin A and iron. For a lighter meal, serve it without meat, with rice or bread and a fresh side salad.
How Nutritious Is Cooked molokhia?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked molokhia Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked molokhia Contain Allergens?
No known major allergens
Which Diets Is Cooked molokhia Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked molokhia Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.