Roselle
Roselle is a tart, cranberry-like tropical fruit rich in vitamin C, calcium, and iron, traditionally used in beverages and jams throughout West Africa and Southeast Asia. Its low calorie density and high mineral content make it valuable for cardiovascular and bone health.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C16.8 mg19% DV
- Riboflavin0.04 mg3% DV
- Niacin0.43 mg3% DV
- Thiamin0.02 mg1% DV
- Vitamin A19.6 iu<1% DV
- Calcium301.0 mg23% DV
- Magnesium71.4 mg17% DV
- Iron2.1 mg12% DV
- Potassium291.2 mg6% DV
- Phosphorus51.8 mg4% DV
- Sodium8.4 mg<1% DV
- Anthocyanins~280 mg
- Polyphenols~210 mg
Score · 80/100
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.
- Calcium17% DV
- Vitamin C13% DV
- Magnesium12% DV
- Iron8% DV
- Potassium4% DV
Overview
Roselle (Hibiscus sabdariffa) is a flowering plant whose fleshy calyces are consumed as a fruit, particularly in West African, Caribbean, and Southeast Asian cuisines. The fruit has been used traditionally in herbal medicine for centuries and is gaining recognition in longevity research for its polyphenol profile. Per 100g, roselle provides exceptional calcium (215mg—21% of daily value), iron (1.48mg), and vitamin C (12mg), while remaining extremely low in calories (49kcal). The tartness comes from organic acids including citric and hibiscic acids, which contribute to its antioxidant capacity. Roselle contains anthocyanins and other polyphenols that support vascular health and may help regulate blood pressure—a key longevity marker. The high calcium-to-calorie ratio makes it particularly valuable for bone density maintenance, especially important for aging populations. Its iron content is bioavailable, particularly when paired with vitamin C sources. The fruit's low glycemic impact and mineral density align with principles of nutrient density optimization for extended healthspan.
Health Benefits (5)
- Blood pressure regulation and cardiovascular supportmoderateAnthocyanins and organic acids in roselle may improve endothelial function and reduce arterial stiffness, supporting healthy blood pressure levels
- Bone mineral density maintenancemoderateHigh calcium content (215mg/100g) combined with magnesium and phosphorus supports bone formation and mineralization
- Iron bioavailability and anemia preventionmoderateRoselle provides heme-independent iron alongside vitamin C, which enhances non-heme iron absorption in the intestinal tract
- Antioxidant and anti-inflammatory protectionmoderatePolyphenols including anthocyanins and flavonoids neutralize free radicals and modulate inflammatory signaling pathways
- Liver function supportemergingTraditional use and preliminary research suggest organic acids and polyphenols may support hepatic detoxification processes
Food Pairings
- ·Pair with black pepper or turmeric because piperine and curcumin enhance polyphenol bioavailability and absorption
- ·Combine with dark leafy greens (spinach, kale) because vitamin C in roselle significantly enhances non-heme iron absorption from greens
- ·Mix with seeds (pumpkin, sesame) because complementary mineral profiles support bone health synergistically
- ·Blend with citrus (lemon, lime) because additional citric acid further optimizes iron absorption and adds complementary polyphenols
Practical Tips
- ·Brew dried roselle calyces as tea for maximum extraction of water-soluble polyphenols; steep 5-10 minutes at 195-205°F
- ·Select bright red, unblemished calyces; store dried roselle in airtight containers away from direct light to preserve anthocyanin content
- ·Consume within 1-2 hours of preparation when fresh or freshly brewed to maximize vitamin C retention before oxidation occurs
- ·Add roselle to iron-rich meals rather than consuming alone; the vitamin C content optimizes iron absorption from other foods
Optimal Timing
Consuming roselle with or shortly after lunch pairs it with a larger meal, enhancing mineral absorption. Afternoon consumption aligns with peak digestive enzyme activity and allows iron and calcium absorption over the subsequent hours.
While roselle can be consumed anytime, pairing with meals containing other minerals and proteins optimizes bioavailability. Evening consumption is acceptable but may have mild diuretic effects in sensitive individuals.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower roselle is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about roselle
What is roselle?
Roselle is classified as a fruit. Roselle is a tart, cranberry-like tropical fruit rich in vitamin C, calcium, and iron, traditionally used in beverages and jams throughout West Africa and Southeast Asia.
Is roselle healthy?
Roselle scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Calcium, Vitamin C, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is roselle high in protein?
Not particularly. A 140 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is roselle high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in roselle?
In a 140 g serving, roselle is highest in Calcium (~23% DV), Vitamin C (~19% DV), Magnesium (~17% DV), Iron (~12% DV).
Is roselle keto-friendly?
Not really. A 140 g serving has about 15.8 g of net carbs (15.8 g total minus 0 g fiber).
When is the best time to eat roselle?
Best in the midday. Consuming roselle with or shortly after lunch pairs it with a larger meal, enhancing mineral absorption. Afternoon consumption aligns with peak digestive enzyme activity and allows iron and calcium absorption over the subsequent hours.
How much roselle should I eat?
A typical serving is around 140 g (~69 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 roselle alongside several other fruit sources.
What pairs well with roselle?
Roselle pairs nicely with: Pair with black pepper or turmeric because piperine and curcumin enhance polyphenol bioavailability and absorption; Combine with dark leafy greens (spinach, kale) because vitamin C in roselle significantly enhances non-heme iron absorption from greens; Mix with seeds (pumpkin, sesame) because complementary mineral profiles support bone health synergistically; Blend with citrus (lemon, lime) because additional citric acid further optimizes iron absorption and adds complementary polyphenols.
Supplements that mirror Roselle's nutrient profile
Encyclopedia entries that supply the same signature nutrients roselle contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Roselle
These are the nutrients rosellecontributes 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.