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Hibiscus leaf Calories
Leafy, low-calorie plant food with fiber and micronutrients
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Hibiscus leaf (30 g) has 11 calories. That works out to 37 calories per 100 g. It contains 2.2 g of carbs, 0.5 g of protein, 0.1 g of fat and 1 g of fiber. Its 34.5 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Hibiscus leaf Nutrition Facts
Selected: 1 cup (chopped) · 30 g
11
KCAL / 30G
Carbs
2.2g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 17% · Fat 8%
Hibiscus leaf nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 0.5 g | 1% |
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 Chopped Hibiscus leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 11 kcal |
| 1 piece (whole) | 5 g | 2 kcal |
| 1 serving (small) | 50 g | 19 kcal |
| 10 piece (whole) | 50 g | 19 kcal |
| 2 cup (chopped) | 60 g | 22 kcal |
| 1 serving (medium) | 90 g | 33 kcal |
| 100 g | 100 g | 37 kcal |
| 1 serving (large) | 150 g | 56 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Hibiscus leaf
Can you eat hibiscus leaves?
Yes, edible hibiscus leaves are eaten as a leafy vegetable, particularly in cuisines that use Hibiscus sabdariffa. Make sure the plant is an edible variety, not an ornamental plant treated with pesticides, and wash the leaves well before eating.
What do hibiscus leaves taste like?
Hibiscus leaves taste mildly tart and green, with the exact sharpness varying by variety and maturity. Cooking softens the flavor and texture; garlic, chili, and citrus are common flavors to pair with them.
How do you cook hibiscus leaves?
Wash and chop hibiscus leaves, then sauté them or simmer them in soups and stews. They soften during cooking and can give a dish a slightly slippery, thickened texture, so add them gradually if you are unfamiliar with them.
Are hibiscus leaves the same as hibiscus tea?
No. Hibiscus leaves are the green foliage, used as a vegetable, while the familiar red hibiscus infusion is usually made from the fleshy calyces around the flower. The leaves and calyces have different flavors and culinary uses.
Can you eat hibiscus leaves raw?
Yes, fresh leaves from an edible hibiscus variety can be eaten raw after thorough washing. They may be more tart and tougher than cooked leaves, so finely chop a small amount into a salad rather than using them as a mild lettuce substitute.
What dishes can you make with hibiscus leaves?
Hibiscus leaves work in soups, stews, and sautéed vegetable dishes. In some regional cuisines, their mucilaginous texture helps thicken a dish; they are not a direct flavor or texture replacement for spinach in every recipe.
Are hibiscus leaves good for you?
Hibiscus leaves are a leafy vegetable that provides fiber and micronutrients. They can add variety to meals, but claims that the leaves cure or treat a health condition are not established; use them as food rather than medicine.
How should you store fresh hibiscus leaves?
Keep fresh hibiscus leaves unwashed and dry in the refrigerator, loosely wrapped in a paper towel or breathable bag. Wash them just before use, and discard leaves that have turned slimy, developed an off smell, or visibly spoiled.
Can you freeze hibiscus leaves?
Yes. Wash the leaves, dry them thoroughly, and freeze them chopped in an airtight container. Their texture may become softer after thawing, so frozen leaves are best added to cooked dishes such as soups and stews.
Do hibiscus leaves cause side effects?
Most people can eat edible hibiscus leaves as a food, but unfamiliar plants can cause an individual reaction, and large amounts may upset digestion. Try a modest serving first and avoid leaves from plants treated with garden chemicals.
Hibiscus leaf Vitamins & Minerals
Vitamins
Vitamin K
34.5µg · 29% DV
Vitamin C
5.4mg · 6% DV
Vitamin A
43.5µg · 5% DV
Folate
14.4µg · 4% DV
Minerals
Calcium
65mg · 7% DV
Manganese
0.13mg · 6% DV
Copper
0.04mg · 4% DV
Magnesium
14mg · 3% DV
Potassium ⭐
93mg · 3% DV
Sodium
2.4mg · 0% DV
Hibiscus leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hibiscus leaf
To burn the 11 calories in 1 cup (chopped) (30 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 Hibiscus leaf?
Hibiscus leaf refers to the edible greens of hibiscus plants, especially roselle. It is not the same part used for the familiar red hibiscus drink, which is generally made from the plant’s fleshy calyces. The leaves are cooked as a vegetable in parts of West Africa and South and Southeast Asia, though practices vary by region.
They have a gently tart taste and soften to a tender, sometimes slightly slippery texture when cooked. They can go into soups and stews, or be briefly sautéed and served with rice or beans. Hibiscus leaf is a low-calorie, fibre-containing green; a 100 g portion provides 3.2 g of fibre. If you are trying it for the first time, use a small amount in a stew and adjust the seasoning to its natural tang.
How Nutritious Is Hibiscus leaf?
Nutrient density
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 Hibiscus leaf Processed?
NOVA 1
Unprocessed
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 Hibiscus leaf Contain Allergens?
No known major allergens
Which Diets Is Hibiscus leaf 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
Hibiscus leaf Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.