Calories in Molokhia
Molokhia is a traditional Middle Eastern soup made from jute mallow leaves simmered in a savory broth with garlic and coriander. It is a nutrient-dense dish, exceptionally high in Vitamin K, Vitamin A, and dietary fiber.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Plain (No Chicken) | 1 cup (240g) | 66 | 4g | 8g | 2g |
| With 1 cup White Rice | 1 bowl (400g) | 343 | 16g | 54g | 7g |
| With 1/2 Roasted Chicken | Large serving | 450 | 45g | 9g | 26g |
| Dried Molokhia (Cooked) | 1 cup (240g) | 116 | 8g | 12g | 4g |
Health Benefits
Excellent source of Vitamin K for bone health and blood clotting.
High fiber content supports digestive regularity and gut health.
Rich in antioxidants like beta-carotene which supports eye health.
Nutrition Tips
- Add fresh lemon juice to increase iron absorption from the greens.
- Limit the amount of ghee or oil used in the garlic 'tasha' to reduce total fat.
- Use skinless chicken breast for the broth to lower saturated fat content.
- Serve with a small portion of whole-grain rice or bulgur for extra fiber.
- Be mindful of salt levels in the broth to manage daily sodium intake.
GAYA Tracking Tip
To track accurately, photograph the Molokhia bowl and any side of rice separately; GAYA will estimate the volume of the soup and the starch individually.
Frequently Asked Questions
Is Molokhia high in calories?+
On its own, Molokhia is very low in calories. The total increases based on the oil used for the garlic tempering and the side of rice or bread.
Does Molokhia contain iron?+
Yes, it is a plant-based source of iron. Adding lemon juice helps your body absorb this non-heme iron more efficiently.
Can I eat Molokhia on a weight loss diet?+
Absolutely, it is filling and nutrient-dense. Just monitor the portion of rice and the amount of fat used in the preparation.
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