scored 82/100
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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.
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.
Anthocyanins and organic acids in roselle may improve endothelial function and reduce arterial stiffness, supporting healthy blood pressure levels
High calcium content (215mg/100g) combined with magnesium and phosphorus supports bone formation and mineralization
Roselle provides heme-independent iron alongside vitamin C, which enhances non-heme iron absorption in the intestinal tract
Polyphenols including anthocyanins and flavonoids neutralize free radicals and modulate inflammatory signaling pathways
Traditional use and preliminary research suggest organic acids and polyphenols may support hepatic detoxification processes
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.
Breaks a fast
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.
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.
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.
Roselle scores 82/100 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.
Not particularly. A 140 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 140 g serving, roselle is highest in Calcium (~23% DV), Vitamin C (~19% DV), Magnesium (~17% DV), Iron (~12% DV).
Not really. A 140 g serving has about 15.8 g of net carbs (15.8 g total minus 0 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients roselle contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.