80
Vegetable
Jew'S Ear
80/ 100
Jew's Ear (Auricularia auricula-judae) is a gelatinous fungus with minimal calories but notable micronutrient density, particularly rich in vitamin B6 and selenium for immune and metabolic support.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
21/ 2000 kcal day
🥩Protein0.4 g<1% DV
🍞Carbs5.7 g2% DV
🥑Fat0.0 g<1% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Vitamin B61.7 mg100% DV
- Riboflavin0.17 mg13% DV
- Thiamin0.07 mg6% DV
- Folate16.1 mcg4% DV
- Vitamin C0.51 mg<1% DV
- Niacin0.06 mg<1% DV
Minerals
- Copper0.38 mg42% DV
- Selenium9.4 mcg17% DV
- Zinc0.56 mg5% DV
- Magnesium21.3 mg5% DV
- Manganese0.09 mg4% DV
- Iron0.48 mg3% DV
- Calcium13.6 mg1% DV
- Phosphorus11.9 mg<1% DV
- Potassium36.5 mg<1% DV
- Sodium7.6 mg<1% DV
BioactivesEstimated
- Beta-glucan~3.4 g
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 169237
Score · 80/100
Nutrient Density32.5 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality5.8 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content5.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact8.5 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin B6117% DV
- Copper49% DV
- Selenium20% DV
- Riboflavin16% DV
- Thiamin7% DV
Overview
Jew's Ear is an edible jelly fungus native to Asia, widely used in traditional Chinese medicine and East Asian cuisines for centuries. Despite its low caloric profile (25 kcal per 100g), it delivers concentrated micronutrients including 1.99mg of vitamin B6—exceptional for a fungus—along with 11.1mcg of selenium and meaningful magnesium (25mg). The gelatinous texture comes from polysaccharides, including beta-glucans and heteropolysaccharides, compounds documented in fungal research for immune modulation and potential anti-inflammatory effects. Its extremely low sodium (9mg) and absence of saturated fat make it valuable for cardiovascular health. The high water content and negligible fiber (0g listed, though dried forms contain more when rehydrated) means it's hydrating but not satiating—best used as a textural addition rather than a standalone food. In traditional medicine systems, it's valued for lung health and circulation support. For longevity-focused nutrition, Jew's Ear offers micronutrient density without caloric burden, supporting metabolic efficiency and immune resilience when integrated into whole-food dietary patterns.
Health Benefits (4)
- Supports immune function through selenium and vitamin B6strongSelenium is essential for selenoprotein synthesis and antioxidant defense; vitamin B6 activates immune cell proliferation and antibody production
- May promote cardiovascular health via polysaccharide compoundsmoderateBeta-glucans and other fungal polysaccharides have been shown to support endothelial function and modulate inflammatory markers
- Supports magnesium-dependent metabolic processesstrongThe 25mg magnesium per 100g contributes to ATP synthesis, muscle function, and nervous system regulation
- May provide anti-inflammatory and circulation supportemergingFungal polysaccharides documented in vitro to modulate macrophage activity and support healthy blood flow
Food Pairings
- ·Pair with iron-rich foods (spinach, legumes, red meat) to enhance iron absorption via vitamin C-adjacent nutrient synergy and fungal compounds that may facilitate micronutrient uptake
- ·Combine with garlic and ginger in broths to amplify anti-inflammatory effects through synergistic polysaccharide and organosulfur compound interaction
- ·Pair with vitamin D-rich foods (fatty fish, egg yolks) to enhance calcium and phosphorus utilization for bone health
- ·Add to miso-based soups to leverage umami compounds and fermented probiotics alongside fungal beta-glucans for gut-immune axis support
Practical Tips
- ·Rehydrate dried Jew's Ear in warm water for 5-10 minutes until pliable; the rehydration liquid contains dissolved polysaccharides—save it for soups and broths
- ·Slice into thin strips after rehydration for maximum surface area in stir-fries, soups, or salads to improve textural integration and nutrient accessibility
- ·Store dried Jew's Ear in a cool, dry place in an airtight container for up to 12 months; fresh versions should be refrigerated and used within 3-4 days
- ·Source from reputable suppliers to ensure proper identification and avoid contamination; Jew's Ear is commonly wild-harvested and should be sourced from food-grade suppliers
- ·Use primarily as a nutritional adjunct in broths and soups (simmered 15+ minutes) rather than raw to maximize polysaccharide extraction and bioavailability
Optimal Timing
🕒
anytime
Fasting-compatible
As a low-calorie, micronutrient-dense fungus without stimulants or significant macronutrients, Jew's Ear is suitable throughout the day. Best utilized in broths or soups with meals containing fat and protein to enhance absorption of fat-soluble micronutrients and improve satiety signaling.
While compatible with fasting due to negligible calories, the gelatinous texture and polysaccharides may be more satiating in early eating windows; consider pairing with meals for maximal nutrient synergy
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow jew's ear stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower jew's ear is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#50 of 138
25kcalvs52.1kcal avg
-52% below category average
Protein#133 of 138
0.5gvs2.6g avg
-81% below category average
Fiber#109 of 138
0gvs2.9g avg
-100% below category average
Vitamin B6#3 of 109
2mgvs0.5mg avg
+295% above category average
Copper#6 of 122
0.4mgvs0.2mg avg
+123% above category average
Selenium#5 of 111
11.1mcgvs1.8mcg avg
+517% above category average
Riboflavin#21 of 114
0.2mgvs0.1mg avg
+40% above category average
Common questions
What people ask about jew's ear
What is jew's ear?
Jew'S Ear is classified as a vegetable. Jew's Ear (Auricularia auricula-judae) is a gelatinous fungus with minimal calories but notable micronutrient density, particularly rich in vitamin B6 and selenium for immune and metabolic support.
Is jew's ear healthy?
Jew'S Ear scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Copper, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is jew's ear high in protein?
Not particularly. A 85 g serving provides about 0.4 g of protein (~1% of the 50 g daily value).
Is jew's ear high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in jew's ear?
In a 85 g serving, jew's ear is highest in Vitamin B6 (~100% DV), Copper (~42% DV), Selenium (~17% DV), Riboflavin (~13% DV).
Is jew's ear keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 5.7 g of net carbs (5.7 g total minus 0 g fiber).
When is the best time to eat jew's ear?
Best any time of day. As a low-calorie, micronutrient-dense fungus without stimulants or significant macronutrients, Jew's Ear is suitable throughout the day. Best utilized in broths or soups with meals containing fat and protein to enhance absorption of fat-soluble micronutrients and improve satiety signaling.
How much jew's ear should I eat?
A typical serving is around 85 g (~21 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating jew's ear alongside several other vegetable sources.
What pairs well with jew's ear?
Jew'S Ear pairs nicely with: Pair with iron-rich foods (spinach, legumes, red meat) to enhance iron absorption via vitamin C-adjacent nutrient synergy and fungal compounds that may facilitate micronutrient uptake; Combine with garlic and ginger in broths to amplify anti-inflammatory effects through synergistic polysaccharide and organosulfur compound interaction; Pair with vitamin D-rich foods (fatty fish, egg yolks) to enhance calcium and phosphorus utilization for bone health; Add to miso-based soups to leverage umami compounds and fermented probiotics alongside fungal beta-glucans for gut-immune axis support.
Related supplements
Supplements that mirror Jew'S Ear's nutrient profile
Encyclopedia entries that supply the same signature nutrients jew's ear contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Jew'S Ear
These are the nutrients jew's earcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.