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Molokhiya soup Calories
Leafy green soup with fiber, folate and iron
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Molokhiya soup (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 12.2 g of carbs, 5.5 g of protein, 2.6 g of fat and 6.2 g of fiber. Its 396 µg of Vitamin K covers 330% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Molokhiya soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
91
KCAL / 240G
Carbs
12.2g
· 4% DV
Protein
5.5g
· 11% DV
Fat
2.6g
· 3% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 23% · Fat 25%
Molokhiya soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 6.2 g | 22% |
| Protein | 5.5 g | 11% |
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 Molokhiya soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 91 kcal |
| 1 tablespoon (mini) | 15 g | 6 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 150 g | 57 kcal |
| 1 cup (small) | 180 g | 68 kcal |
| 1 serving (medium) | 250 g | 95 kcal |
| 1 cup (large) | 320 g | 122 kcal |
| 1 serving (large) | 400 g | 152 kcal |
| 1 bottle (whole) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Molokhiya soup
What is Molokhiya soup made from?
Molokhiya soup is made from the leaves of the jute mallow plant, also called molokhia or Jews’ mallow. Recipes often add garlic and coriander, and may use chicken, meat, or vegetable broth.
How do you make Molokhiya soup?
To make Molokhiya soup, simmer chopped molokhia leaves briefly in broth, then stir in a sauté of garlic and coriander. Many cooks serve it with rice and chicken or meat; cooking time and texture vary by regional recipe.
What does Molokhiya soup taste like?
Molokhiya soup has a mild, earthy, leafy flavor, while garlic and coriander give many versions a savory, aromatic finish. Its taste is often compared with cooked greens, but its distinctive slippery texture sets it apart.
Why is Molokhiya soup slimy?
Molokhiya soup becomes slippery because molokhia leaves naturally release mucilage when chopped and cooked. The texture is characteristic of the dish, not a sign that the soup has gone bad.
Is Molokhiya soup Egyptian?
Molokhiya soup is especially associated with Egyptian cooking, but it is also traditional across the Levant and other parts of the Middle East. Egyptian versions often include a garlic-and-coriander topping, while ingredients and serving styles differ by region.
What do you serve with Molokhiya soup?
Molokhiya soup is commonly served with rice, often alongside chicken or meat. Some cooks spoon the soup over the rice, while others serve bread with it for dipping.
Can you make Molokhiya soup with dried leaves?
Yes, Molokhiya soup can be made with dried molokhia leaves. Prepare them according to the package directions, then add them to the broth; dried leaves can have a more concentrated flavor than fresh ones.
Does Molokhiya soup contain okra?
No, Molokhiya soup is made with jute mallow leaves, not okra. Both plants can produce a slippery texture when cooked, which is why the two ingredients are sometimes confused.
Can Molokhiya soup be made without meat?
Yes, Molokhiya soup can be made without meat by using vegetable broth and leaving out the chicken or meat. Garlic, coriander, and the molokhia leaves still provide the dish’s familiar savory flavor.
How should you store leftover Molokhiya soup?
Refrigerate leftover Molokhiya soup promptly in a covered container and eat it within a few days. Reheat only the portion you need, stirring as it warms; freezing is also an option, though the texture may change slightly.
Molokhiya soup Vitamins & Minerals
Vitamins
Vitamin K
396µg · 330% DV
Vitamin A
504µg · 56% DV
Vitamin C
28.8mg · 32% DV
Folate
115.2µg · 29% DV
Minerals
Manganese
0.77mg · 33% DV
Sodium
672mg · 29% DV
Iron
4.32mg · 24% DV
Calcium
228mg · 23% DV
Potassium ⭐
696mg · 20% DV
Molokhiya soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Molokhiya soup
To burn the 91 calories in 1 cup (medium) (240 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 Molokhiya soup?
Molokhiya soup is made from the leaves of the jute mallow plant and is a familiar dish in Egyptian and Levantine cooking. The leaves are finely chopped and simmered in broth, often with garlic and coriander; recipes vary from one household and region to another. It is less common in many parts of the English-speaking world, but can be found in Middle Eastern restaurants and home kitchens.
The cooked leaves give the soup a silky, slightly thick texture and a savoury, herbal flavour. It is often served with rice, and may come with lemon or meat on the side. A leafy green soup with fibre, it provides 2.6 g per 100 g. For a lighter bowl, use a modest amount of oil and serve it with rice or bread according to your appetite.
How Nutritious Is Molokhiya soup?
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 Molokhiya soup 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 Molokhiya soup Contain Allergens?
No known major allergens
Which Diets Is Molokhiya soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Molokhiya soup Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.67g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.