Jew'S Ear

Nutrition per ~85 g · ¾ cup chopped

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 81.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it anytime

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.

Fasting-compatible

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