Jute
Jute is a leafy green vegetable rich in iron, calcium, and potassium with minimal calories, making it a nutrient-dense addition to longevity-focused diets. Also known as mallow or ewedu in West African cuisine, it provides substantial micronutrients with exceptional bioavailability.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Riboflavin0.46 mg36% DV
- Vitamin C31.4 mg35% DV
- Folate104.5 mcg26% DV
- Thiamin0.11 mg9% DV
- Niacin1.1 mg7% DV
- Vitamin A236.3 iu5% DV
- Vitamin B60.06 mg4% DV
- Copper0.22 mg24% DV
- Iron4.0 mg22% DV
- Calcium176.8 mg14% DV
- Magnesium54.4 mg13% DV
- Potassium475.1 mg10% DV
- Zinc0.67 mg6% DV
- Phosphorus70.5 mg6% DV
- Manganese0.10 mg5% DV
- Selenium0.77 mcg1% DV
- Sodium6.8 mg<1% DV
- Polyunsaturated Fat0.10 g
- Saturated Fat0.03 g
- Monounsaturated Fat0.01 g
Score · 84/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Riboflavin42% DV
- Vitamin C41% DV
- Folate31% DV
- Copper28% DV
- Iron26% DV
Overview
Jute (Corchorus olitorius) is a leafy green vegetable cultivated primarily in Africa and Asia, traditionally used in West African, Egyptian, and South Asian cuisines. Per 100g, it delivers an impressive 4.76mg of iron—critical for oxygen transport and mitochondrial function—alongside 208mg of calcium and 559mg of potassium, supporting bone health and cardiovascular regulation. The high iron content combined with 37mg of vitamin C dramatically enhances non-heme iron absorption, a significant advantage for plant-based eaters and those at risk for anemia. Jute also provides 123mcg of folate, essential for methylation cycles and DNA synthesis, processes fundamental to cellular longevity. With only 34 calories and negligible fat, it's ideal for caloric-restricted diets while maintaining micronutrient density. The plant's mucilaginous texture when cooked suggests the presence of beneficial polysaccharides, though detailed phytochemical analysis remains limited in peer-reviewed literature. Traditional use in cultures with documented longevity advantages suggests potential synergistic benefits beyond isolated nutrient profiles. Its mineral profile particularly benefits individuals over 50, when iron absorption efficiency declines and calcium needs remain elevated.
Health Benefits (5)
- Enhanced iron status and oxygen transport capacitystrongHigh iron content (4.76mg/100g) combined with 37mg vitamin C creates optimal conditions for non-heme iron absorption, directly supporting hemoglobin synthesis and mitochondrial cytochrome function
- Bone mineral density supportmoderateProvides 208mg calcium and 64mg magnesium per 100g with favorable Ca:Mg ratios, plus folate for osteoblast function and collagen cross-linking
- Cardiovascular regulation and blood pressure controlstrong559mg potassium per 100g with minimal sodium (8mg) creates favorable electrolyte ratios supporting vasodilation and reducing sodium-induced hypertension risk
- DNA methylation and cellular repairmoderate123mcg folate supports one-carbon metabolism, critical for DNA synthesis, repair, and epigenetic regulation—processes that decline with age
- Mucosal barrier integrityemergingPolysaccharide content and vitamin A (278 IU) support intestinal epithelial tight junctions and immune function, reducing pathogenic translocation
Food Pairings
- ·Pair with lemon juice or fresh tomato-based sauces because the vitamin C (37mg endogenous + dietary C) enhances absorption of jute's 4.76mg iron by up to 3-4 fold
- ·Combine with healthy fats (olive oil, coconut oil, avocado) because fat-soluble vitamin A requires dietary lipids for absorption and transport
- ·Pair with whole grains (quinoa, farro, millet) because the grains' phytate content is modest, and jute's iron content complements grain protein for complete amino acid profiles
- ·Combine with garlic and ginger because their sulfur compounds and polyphenols support iron bioavailability and provide synergistic anti-inflammatory effects
Practical Tips
- ·Select fresh jute with vibrant green color and no yellowing; store in refrigerator in sealed container for up to 4 days to minimize oxidative losses of iron and vitamin C
- ·Blanch briefly (2-3 minutes) before cooking to reduce antinutrient content while preserving heat-sensitive vitamins; avoid prolonged boiling which leaches potassium and calcium
- ·Consume shortly after cooking to maximize vitamin C retention; reheated jute loses 40-60% of vitamin C content
- ·Include in evening meals to support circadian-aligned iron absorption; iron is better absorbed with dinner when stomach acid is elevated from food intake
- ·If using dried jute, rehydrate in minimal water and reserve soaking liquid for cooking to recapture leached minerals
Optimal Timing
Midday consumption optimizes iron absorption when stomach acid is elevated and circadian iron metabolism peaks; pairing with vitamin C-rich foods at lunch maximizes bioavailability
Consume with food containing vitamin C and healthy fats; iron absorption is significantly impaired in fasting state due to low stomach acid and lack of absorption-enhancing compounds
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower jute is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about jute
What is jute?
Jute is classified as a vegetable. Jute is a leafy green vegetable rich in iron, calcium, and potassium with minimal calories, making it a nutrient-dense addition to longevity-focused diets.
Is jute healthy?
Jute scores 84/100 in Formulate, making it a great choice. Its strongest contributions come from Riboflavin, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is jute high in protein?
Not particularly. A 85 g serving provides about 4 g of protein (~8% of the 50 g daily value).
Is jute 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 jute?
In a 85 g serving, jute is highest in Riboflavin (~36% DV), Vitamin C (~35% DV), Folate (~26% DV), Copper (~24% DV), Iron (~22% DV).
Is jute keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 4.9 g of net carbs (4.9 g total minus 0 g fiber).
When is the best time to eat jute?
Best in the midday. Midday consumption optimizes iron absorption when stomach acid is elevated and circadian iron metabolism peaks; pairing with vitamin C-rich foods at lunch maximizes bioavailability
How much jute should I eat?
A typical serving is around 85 g (~29 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 jute alongside several other vegetable sources.
What pairs well with jute?
Jute pairs nicely with: Pair with lemon juice or fresh tomato-based sauces because the vitamin C (37mg endogenous + dietary C) enhances absorption of jute's 4.76mg iron by up to 3-4 fold; Combine with healthy fats (olive oil, coconut oil, avocado) because fat-soluble vitamin A requires dietary lipids for absorption and transport; Pair with whole grains (quinoa, farro, millet) because the grains' phytate content is modest, and jute's iron content complements grain protein for complete amino acid profiles; Combine with garlic and ginger because their sulfur compounds and polyphenols support iron bioavailability and provide synergistic anti-inflammatory effects.
Supplements that mirror Jute's nutrient profile
Encyclopedia entries that supply the same signature nutrients jute contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Jute
These are the nutrients jutecontributes 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.