Jew'S Ear

Nutrition · per ~85 g serving · ≈ ¾ cup chopped

Score · 80/100

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 B6

  strong
  Selenium is essential for selenoprotein synthesis and antioxidant defense; vitamin B6 activates immune cell proliferation and antibody production
• May promote cardiovascular health via polysaccharide compounds

  moderate
  Beta-glucans and other fungal polysaccharides have been shown to support endothelial function and modulate inflammatory markers
• Supports magnesium-dependent metabolic processes

  strong
  The 25mg magnesium per 100g contributes to ATP synthesis, muscle function, and nervous system regulation
• May provide anti-inflammatory and circulation support

  emerging
  Fungal 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

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