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Boiled mallow greens Calories
Low-calorie leafy green with fiber and vitamins A and C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled mallow greens (90 g) has 29 calories. That works out to 32 calories per 100 g. It contains 5.2 g of carbs, 2.4 g of protein, 0.4 g of fat and 2.9 g of fiber. Its 288 µg of Vitamin K covers 240% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled mallow greens Nutrition Facts
Selected: 1 cup (chopped) · 90 g
29
KCAL / 90G
Carbs
5.2g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 28% · Fat 11%
Boiled mallow greens nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 2.4 g | 5% |
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 Boiled mallow greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 29 kcal |
| 2 tablespoon (chopped) | 30 g | 10 kcal |
| ½ piece (half) | 70 g | 22 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 1 piece (whole) | 140 g | 45 kcal |
| 1 serving (medium) | 180 g | 58 kcal |
| 1 serving (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Boiled mallow greens
What are boiled mallow greens used for?
Boiled mallow greens are eaten as a leafy vegetable and can add variety and fiber to meals. They are not a remedy for illness, despite traditional claims about mallow; enjoy them as food rather than relying on them to treat a condition.
How do you cook boiled mallow greens?
Boiled mallow greens are already cooked, so warm them briefly rather than boiling them again. Sauté them with olive oil, onion, or garlic, or stir them into a soup near the end so they do not become overly soft.
Why are boiled mallow greens slimy?
Boiled mallow greens can feel slippery because the plant naturally contains mucilage, a gel-like substance. The texture is normal and is not, by itself, a sign that the greens have spoiled; prolonged cooking can make it more noticeable.
Can you eat boiled mallow greens raw?
No, boiled mallow greens have already been cooked. Fresh mallow leaves may be eaten raw when they are correctly identified and thoroughly washed, but do not eat wild plants unless you are certain of their identity.
Which parts of mallow are eaten in boiled mallow greens?
Boiled mallow greens are usually made from the leaves and may include tender young stems. Tough stems are best removed before cooking because they can stay fibrous even after the leaves have softened.
How should boiled mallow greens be seasoned?
Boiled mallow greens pair well with olive oil, lemon, garlic, and, in Turkish-style serving, garlic yogurt. Add acidic ingredients such as lemon after cooking to brighten the mild flavor without masking it.
Can you put boiled mallow greens in soup?
Yes, boiled mallow greens can be added to soup. Stir them in near the end of cooking, since they are already soft; adding them too early can make the leaves break down and thicken the broth.
How do you store leftover boiled mallow greens?
Cool leftover boiled mallow greens promptly, place them in a covered container, and refrigerate them. Avoid leaving them at room temperature for an extended period, and discard them if they develop an off smell or other signs of spoilage.
Can boiled mallow greens be frozen?
Yes, boiled mallow greens can be frozen in airtight, meal-sized portions after draining them well. Their texture may become softer when thawed, so they work especially well afterward in soups or sautéed dishes.
What do boiled mallow greens taste like?
Boiled mallow greens have a mild, earthy, leafy flavor, so they take well to garlic, lemon, olive oil, and yogurt. Their texture is softer and more slippery than that of many familiar cooked greens.
Boiled mallow greens Vitamins & Minerals
Vitamins
Vitamin K
288µg · 240% DV
Vitamin A
189µg · 21% DV
Vitamin C
16.2mg · 18% DV
Folate
43.2µg · 11% DV
Minerals
Manganese
0.56mg · 24% DV
Calcium
167mg · 17% DV
Magnesium
52mg · 12% DV
Iron
2.16mg · 12% DV
Potassium ⭐
279mg · 8% DV
Sodium
20mg · 1% DV
Boiled mallow greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled mallow greens
To burn the 29 calories in 1 cup (chopped) (90 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 Boiled mallow greens?
Boiled mallow greens are the tender leaves of the mallow plant, cooked until soft. Mallow grows widely around the Mediterranean and in parts of West Asia, and its leaves have long been used in home cooking across the region.
Boiling gives the greens a soft, slightly slippery texture and a mild, earthy taste. They’re often served as a simple side with olive oil and lemon, or stirred into soups and stews; garlic and yoghurt make a familiar accompaniment in many Mediterranean kitchens. They offer fibre while remaining low in calories: a 100 g portion has 32 calories. For a lighter serving, use a modest amount of oil and pair them with grains or a protein-rich dish.
How Nutritious Is Boiled mallow greens?
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 Boiled mallow greens 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 Boiled mallow greens Contain Allergens?
No known major allergens
Which Diets Is Boiled mallow greens 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
Boiled mallow greens Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.