Are Jute Leaves High in Carbs? A Nutritional Breakdown

December 20, 2025 •

4 min read

According to the USDA National Nutrient Database, 1 cup (28g) of raw jute leaves contains just 1.6 grams of total carbohydrates. Often known as a "superfood," this versatile leafy green is a staple in various cuisines worldwide and is prized for its nutrient density and health-promoting properties. The relatively low carb count is a pleasant surprise for many, positioning it as a viable option for those monitoring their carbohydrate intake. This article will break down the carbohydrate content and discuss how jute leaves can fit into a healthy, low-carb diet.

Quick Summary

Jute leaves are not high in carbohydrates, with a significant portion of their carb content being dietary fiber. They are low in calories and rich in vitamins A and C, minerals, and beneficial antioxidants. Their high fiber content aids digestion, promotes satiety, and helps regulate blood sugar, making them ideal for low-carb and weight-management plans.

Key Points

Low Carbohydrate Content: Jute leaves are low in carbohydrates, with a 100-gram serving typically containing a modest amount, much of which is dietary fiber.
High in Dietary Fiber: The high fiber content in jute leaves results in a very low net carb count, making them suitable for low-carb and ketogenic diets.
Rich in Vitamins: Jute leaves are packed with important vitamins, including vitamins A, C, and E, as well as B-complex vitamins like folate.
Loaded with Minerals: They are an excellent source of essential minerals such as iron, calcium, potassium, and magnesium.
Beneficial for Digestion: The high fiber content and mucilaginous texture help promote healthy digestion and can prevent constipation.
Supports Heart and Eye Health: Nutrients like potassium, antioxidants, and vitamin A contribute to better cardiovascular function and improved vision.
Versatile Culinary Ingredient: Jute leaves can be added to soups, stews, and stir-fries, and their mild flavor pairs well with many ingredients.

Understanding the Nutritional Profile of Jute Leaves

Jute leaves, known by many names such as ewedu in Nigeria, molokhia in the Middle East, and saluyot in the Philippines, are a nutritional powerhouse. While the fiber from the jute plant's stem is used for textiles, the leaves are widely consumed as a vegetable. They are celebrated for their rich nutrient profile and low-calorie nature. Analyzing the carbohydrate content reveals why they are a favorable choice for various diets.

Raw vs. Cooked Carbohydrate Content

When considering the carb count of jute leaves, it's important to distinguish between raw and cooked forms. A standard cup of raw jute leaves (28g) has approximately 1.6 to 2 grams of total carbohydrates. When cooked, the concentration changes due to water loss and density, but the overall low-carb profile remains. A 100g serving of cooked leaves has a total carbohydrate content ranging from 2.6 to 12.4 grams, depending on the variety and preparation method, with a substantial amount coming from fiber. This fiber is what makes jute leaves so valuable for digestive health and blood sugar regulation.

High Fiber, Low Net Carbs

One of the most important aspects of jute leaves' carbohydrate composition is their high dietary fiber content. For low-carb or ketogenic diets, the focus is often on "net carbs," which are total carbohydrates minus dietary fiber. Since fiber is not digested or absorbed by the body in the same way as other carbohydrates, it doesn't cause a spike in blood sugar. Jute leaves are rich in fiber, which means their net carb count is very low. This makes them a smart and filling vegetable option for anyone on a low-carb diet.

Other Key Nutrients in Jute Leaves

Beyond their low carb count, jute leaves are an excellent source of essential vitamins and minerals.

Vitamins: Jute leaves are particularly rich in vitamins A, C, and E, as well as several B-complex vitamins, including folate and riboflavin.
Minerals: They provide significant amounts of iron, calcium, potassium, and magnesium, which are vital for bone density and muscle function.
Antioxidants: The leaves are packed with beneficial antioxidants, such as flavonoids and polyphenols, which help protect the body from oxidative stress and inflammation.
Omega-3 Fatty Acids: Interestingly, some studies suggest that jute leaves contain modest amounts of plant-based omega-3 fatty acids, which contribute to brain development and inflammation reduction.

Comparison of Jute Leaves with Common Greens

To put the carbohydrate content of jute leaves into perspective, comparing them to other popular green vegetables is helpful. While jute leaves may contain slightly more total carbs than some watery greens, their high fiber content results in a comparable or lower net carb count, which is more relevant for dietary planning.


Vegetable	Raw Carbs (per 100g)	Raw Fiber (per 100g)	Net Carbs (per 100g)	Notes
Jute Leaves	~7.6–12.4g	~1.7–2.0g	~5.9–10.4g	High fiber, mucilaginous texture when cooked.
Spinach	~3.6g	~2.2g	~1.4g	Softer texture, milder taste.
Kale	~8.8g	~3.6g	~5.2g	Earthier flavor, popular for salads and smoothies.
Romaine Lettuce	~3.3g	~2.1g	~1.2g	High water content, crisp texture.

Incorporating Jute Leaves into a Low-Carb Diet

Jute leaves' versatility makes them a simple addition to a low-carb eating plan. They can be cooked into soups, stews, or stir-fries, where their natural thickening property adds a unique texture. The mild, earthy flavor can be enhanced with spices, garlic, or other low-carb ingredients. For example, they can be used to make the popular West African soup known as ewedu, which is often paired with a low-carb protein.

Cooking Tips for Jute Leaves

Choose Fresh Leaves: Select young, tender leaves for the best texture and flavor. Older leaves tend to be more fibrous and woody.
Manage Texture: The mucilaginous quality of jute leaves is a defining feature. If you prefer a less "slimy" texture, you can blanch the leaves quickly before adding them to your dish.
Pair with Flavorful Ingredients: Because of their relatively mild taste, jute leaves pair well with strong flavors like garlic, onions, chili, and smoked fish.
Use in Soups and Stews: Jute leaves are a natural thickening agent for soups and stews, eliminating the need for carb-heavy thickeners like flour or cornstarch.

Conclusion: Jute Leaves Are a Healthy, Low-Carb Option

In conclusion, jute leaves are definitively not high in carbohydrates. Their carb count is low, and a significant portion consists of dietary fiber, making their net carb content very minimal. This, combined with their impressive array of vitamins, minerals, and antioxidants, positions jute leaves as an excellent and healthy vegetable choice for anyone, particularly those following low-carb or weight-management diets. They are a versatile culinary ingredient that offers numerous health benefits, proving that they are much more than just a source of fiber.

Frequently Asked Questions

Yes, jute leaves are highly suitable for a keto diet. They have a very low net carb count, as most of their total carbohydrates come from dietary fiber, which is not counted towards your daily carb limit on a keto plan.

In their raw state, jute leaves have a low carbohydrate content. When cooked, a higher concentration of leaves is used, which increases the total carbohydrate count per serving, but the net carbs remain low due to the high fiber content.

Yes, jute leaves can aid in weight loss. They are low in calories and high in fiber, which promotes a feeling of fullness and reduces overall calorie consumption, supporting weight management goals.

Jute leaves offer numerous health benefits, including supporting digestive health, boosting the immune system, improving eye and skin health, and contributing to bone health due to their high content of fiber, vitamins, and minerals.

Yes, jute leaves can be used as a substitute for spinach in many dishes. While they have a slightly different, earthier flavor and a mucilaginous texture when cooked, they wilt similarly and are a nutrient-rich alternative.

Yes, the mucilaginous or "slimy" texture is a defining characteristic and a benefit of cooked jute leaves. This property helps thicken soups and stews naturally and soothes the digestive tract.

Jute leaves can be found in frozen or fresh form at many grocery stores, especially those specializing in African, Middle Eastern, or Asian foods. They are also available at farmers markets in some regions.