Is Centella asiatica Edible? A Comprehensive Guide to Gotu Kola

December 11, 2025 •

4 min read

Gotu kola, also known as Centella asiatica, has been a staple in Southeast Asian cuisines and traditional medicine for centuries. This creeping herbaceous plant is widely consumed as a leafy green in salads, drinks, and cooked dishes. In many cultures, the consumption of Centella asiatica is associated with longevity and overall health.

Quick Summary

This article explores the edibility of Centella asiatica (Gotu kola), detailing its traditional culinary applications, nutritional profile, and the various ways it can be prepared. It also covers important safety considerations, potential side effects, and how to safely incorporate this herb into a diet, complete with recipe ideas.

Key Points

Gotu kola is edible: Yes, Centella asiatica, also known as Gotu kola or Asiatic pennywort, is a widely consumed leafy green vegetable.
Rich in nutrients: The plant is a source of important vitamins and minerals, including vitamins B, C, and K, as well as calcium, iron, and potassium.
Versatile in the kitchen: It can be used in numerous culinary applications, such as salads, herbal teas, porridges, and stir-fries.
Safety precautions needed: Proper identification is crucial to avoid non-edible look-alikes, and sourcing should be from clean environments to prevent contamination.
Moderation with supplements: While culinary use is generally safe, high doses from concentrated supplements have been linked to potential side effects, including rare instances of liver issues.
Not the same as Brahmi: Although sometimes confused, Gotu kola (Centella asiatica) is a different plant from Brahmi (Bacopa monnieri), despite sharing some medicinal properties.

Is Gotu Kola (Centella asiatica) safe to eat?

Yes, Centella asiatica, commonly known as Gotu kola, is edible and has a long history of use as a leafy vegetable and medicinal herb across Asia. While it is considered safe for most people when consumed in appropriate culinary amounts, it is important to be aware of potential side effects, especially with concentrated supplements. As with any herb, identification is crucial to avoid look-alikes that may not be edible. Sourcing from clean, unpolluted areas is also important, as this water-loving plant can absorb contaminants.

Culinary uses and preparations

Gotu kola is incredibly versatile in the kitchen. The leaves have a slightly bitter and grassy flavor that can be enjoyed both raw and cooked. From refreshing beverages to hearty curries, here are some common ways to prepare this nutritious herb:

Salads: The fresh, tender leaves can be finely chopped and added to salads, often combined with ingredients like shredded coconut, chilies, and lime juice for a refreshing flavor profile.
Herbal drinks: A popular use is blending the leaves into juices or preparing them as herbal teas. These drinks are often sweetened with jaggery or other natural sweeteners.
Stir-fries: Gotu kola leaves can be briefly stir-fried with other vegetables, coconut milk, garlic, or lentils (dhal). Cooking helps to mellow the raw, bitter taste.
Porridge: In Sri Lanka, a nutritious porridge called kola kenda is made with boiled red rice, gotu kola puree, and coconut milk.
Fritters: In some regional cuisines, the leaves are mashed with a lentil-based batter and spices to make fried snacks, similar to pakoras.

Nutritional profile and health benefits

Beyond its culinary appeal, Centella asiatica is packed with beneficial compounds that have been used in traditional medicine for millennia. It is a source of vitamins B and C, minerals like iron, calcium, and potassium, and various phytochemicals. The most well-known active compounds are triterpenoid saponins, including asiaticoside, madecassoside, asiatic acid, and madecassic acid. These compounds are linked to many of the herb's purported health effects.

Key nutritional highlights include:

Rich in vitamins and minerals: Provides a good source of vitamins A, B, C, and K, along with essential minerals.
Antioxidant properties: Contains potent antioxidants that help protect the body from oxidative stress and free radical damage.
Supports connective tissue: Studies show that Centella asiatica can enhance the integrity of connective tissues by stimulating collagen synthesis.
Potential cognitive benefits: Traditional uses and some research suggest it may help support memory and cognitive function.

Comparison: Gotu Kola vs. Bacopa (Brahmi)

There is often confusion between Gotu kola (Centella asiatica) and Brahmi (Bacopa monnieri), as both are used in Ayurvedic medicine for cognitive support and sometimes share the same common name. While they have similar overall properties, there are distinct differences worth noting.


Feature	Gotu Kola (Centella asiatica)	Brahmi (Bacopa monnieri)
Common Name	Gotu Kola, Asiatic Pennywort, Indian Pennywort	Brahmi, Water Hyssop
Botanical Family	Apiaceae (Carrot Family)	Plantaginaceae (Plantain Family)
Leaf Appearance	Rounded, fan-shaped leaves	Small, succulent, oval leaves
Traditional Use	Longevity, skin health, wound healing, cognitive support	Memory enhancement, nervous system tonic, calming
Primary Effect	Focus on skin, connective tissue, and general vitality	Stronger nervine and calming effects
Culinary Use	Widely consumed as a leafy vegetable	Less common for general culinary use; more medicinal

Safety precautions and dosage

While edible, consuming Centella asiatica requires some precautions. Long-term use, especially in supplement form, is not recommended without a break. Most herbalists suggest a 2-week break after 6 weeks of continuous use to prevent potential toxicity from building up. Rare cases of liver injury have been reported with concentrated supplements, though this is uncommon with standard food consumption.

Identify correctly: Always ensure proper plant identification, as some species of pennywort look similar but may not be safe to consume.
Source from clean areas: Avoid wild harvesting from potentially polluted water sources, as the plant can absorb contaminants.
Start with small amounts: If you are new to the herb, start with small, culinary quantities and monitor your body's reaction.
Monitor for side effects: Watch for mild, transient side effects such as headache, stomach upset, or drowsiness, particularly with higher doses.
Consult a professional: Individuals with existing liver conditions, those taking medications, or who are pregnant or breastfeeding should consult a healthcare provider before consuming Centella asiatica, especially in concentrated forms.

Conclusion

In summary, Centella asiatica is indeed edible and has a long, safe history of consumption as a leafy green vegetable in various cuisines. Its use in salads, drinks, and cooked dishes is well-documented and celebrated for its unique flavor and nutritional content. The benefits of consuming Gotu kola range from its rich vitamin and mineral content to its potential antioxidant and cognitive-supportive properties. However, it is crucial to exercise caution, ensuring correct identification and safe sourcing, especially when using higher concentrations in supplemental forms. With responsible preparation, Centella asiatica can be a healthy and delicious addition to your diet.

Visit Poppy's Wild Kitchen for more Gotu kola recipe inspiration.

Frequently Asked Questions

Gotu kola has a slightly bitter and grassy, almost neutral flavor, which is why it is often paired with other ingredients in salads, drinks, or cooked dishes to enhance the taste.

Yes, you can eat Gotu kola leaves raw, typically in salads. However, some people prefer to blanch or cook the leaves to reduce their inherent bitterness.

There is a lack of research regarding the safety of Centella asiatica during pregnancy and breastfeeding. It is generally advised for pregnant and nursing individuals to avoid its consumption or to consult a healthcare provider first.

Yes, Gotu kola is a creeping perennial that can be grown at home, especially in damp, warm conditions. This ensures you have a fresh, reliable, and clean source for culinary use.

While sometimes sharing the name 'Brahmi,' they are different plants. Gotu kola (Centella asiatica) is in the carrot family and often used for skin health, while Bacopa (Bacopa monnieri) is a succulent aquatic plant with stronger nervous system calming properties.

To avoid side effects, consume Gotu kola in moderate culinary quantities rather than concentrated supplements, ensure correct plant identification, and source it from clean areas. For supplements, adhere to recommended dosages and take breaks from use.

Rare instances of acute liver injury have been reported, primarily linked to high doses from concentrated oral supplements. These cases are considered very rare and are not typically associated with culinary consumption.