Nutrition facts · Vegetables
Calories in Molokhia (cooked)
Cooked molokhia has 37 calories per 100 g, and a 1-cup serving of cooked leaves (87 g) has 32 calories. Most of those calories come from carbohydrates (7.3 g per 100 g), with a useful amount of protein (3.7 g) and almost no fat (0.2 g).
Calories come from: Carbs 64% · Fat 4% · Protein 32%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 37 kcal | 3.7 g | 7.3 g | 0.2 g |
| 1 cup, cooked | 87 g | 32 kcal | 3.2 g | 6.3 g | 0.2 g |
Full nutrition (Per 100 g)
| Calories | 37 kcal |
|---|---|
| Protein | 3.7 g |
| Carbohydrates | 7.3 g |
| of which sugars | 1 g |
| Fiber | 2 g |
| Fat | 0.2 g |
| of which saturated | 0 g |
| Sodium | 11 mg |
What changes the calories
- These numbers are for jute leaves boiled and drained without salt, so molokhia cooked into a soup or stew with broth, ghee or oil will have more calories per serving.
- Traditional molokhia is often finished with garlic fried in butter, ghee or oil, which adds the calories of that fat.
- Fresh leaves shrink a lot when cooked, so a cup of raw leaves weighs and counts differently from a cup of cooked molokhia.
- Molokhia is commonly served with rice, bread, chicken or meat, and those sides usually contribute far more calories than the greens themselves.
Tips for logging it accurately
- Weigh cooked molokhia in grams rather than estimating by the cup, since chopped or soupy molokhia packs into a cup differently than whole leaves.
- Log any oil, ghee, butter or broth used in cooking as separate entries so the added calories are counted.
- In BerryFit, snap a photo of your full plate to log the molokhia alongside rice, bread or meat, then adjust each portion as needed.
Log Molokhia (cooked) in seconds
Snap a photo of your meal or search for Molokhia (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of cooked molokhia?
One cup of cooked molokhia (87 g) has 32 calories, with 3.2 g protein, 6.3 g carbs and 0.2 g fat. This is for plain boiled and drained leaves, without added fat or broth.
Is molokhia high in protein?
Cooked molokhia has 3.7 g of protein per 100 g, which is a fair amount for a leafy green, though carbs make up the larger share of its calories.
Does molokhia soup have more calories than plain molokhia?
Usually yes. Molokhia soup is typically made with broth and finished with garlic fried in fat, so it carries extra calories from those ingredients on top of the 37 calories per 100 g of the greens.
How does molokhia compare to kale in calories?
They are very close: cooked molokhia has 37 calories per 100 g and kale has 35 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Jute, potherb, cooked, boiled, drained, without salt, FDC ID 168420); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
