Is Grass Jelly Healthy or Unhealthy? An Expert Analysis

January 7, 2026 •

3 min read

According to traditional Chinese medicine, grass jelly was originally used as a remedy for heatstroke due to its cooling properties. So, is grass jelly healthy or unhealthy when consumed today? The answer depends heavily on how it is prepared, as the naturally low-calorie base is often served with sugary syrups or condensed milk.

Quick Summary

This article explores the health benefits and drawbacks of grass jelly, breaking down its nutritional profile. It explains how the preparation, particularly the amount of added sugar, determines whether this traditional East Asian dessert is a light, beneficial treat or a high-calorie indulgence. Learn to make healthier choices and enjoy grass jelly guilt-free.

Key Points

Low in Calories: Unsweetened grass jelly is a low-calorie base, making it a healthy option for weight management.
Rich in Antioxidants: Made from the Mesona plant, grass jelly contains antioxidants that protect cells from damage.
High in Fiber: Its fiber content aids in digestion and can help relieve constipation.
Varies by Preparation: The healthiness depends on toppings; excessive sugar and syrups turn it into an unhealthy, high-calorie dessert.
Potential Therapeutic Properties: Preliminary research shows the base plant may offer anti-inflammatory and antidiabetic benefits, but further study is needed.
Vegan-Friendly: The jelly is naturally vegan, though it is important to check for added honey in some preparations.
Better than Boba: As a topping, unsweetened grass jelly is a healthier alternative to calorie-dense tapioca pearls.

Understanding the Nutritional Profile of Grass Jelly

Grass jelly, known in many regions as cincau, is a popular dessert in East and Southeast Asia, made from the leaves of the Chinese mesona plant. In its pure, unsweetened form, grass jelly is largely composed of water and dietary fiber, making it naturally low in calories and fat-free. The health implications, however, change drastically with its preparation and toppings.

What Makes Plain Grass Jelly Healthy?

Rich in antioxidants: Studies have shown that the Mesona chinensis plant contains naturally occurring phenolic compounds, such as flavonoids, which have antioxidant properties. These antioxidants help protect the body's cells from damage caused by free radicals.
High in dietary fiber: The fiber content in grass jelly supports digestive health and can help alleviate constipation. A diet rich in fiber can also promote a feeling of fullness, which is beneficial for weight management.
Low in calories: Unsweetened grass jelly is a light, low-calorie food. A typical serving (around 100 grams) may contain as few as 30-45 calories, making it a great alternative to high-sugar desserts.
Contains beneficial compounds: Research has explored the plant's potential for anti-inflammatory, antidiabetic, and antihypertensive effects, though more research is needed to confirm therapeutic recommendations.

The "Unhealthy" Side: When Grass Jelly Becomes a High-Calorie Indulgence

While the jelly itself is healthy, the way it is served can negate these benefits. The most common additions turn it into a high-sugar, calorie-dense dessert.

Excessive sugar: Most store-bought grass jelly drinks and desserts are laden with added sugar, syrups, or sweetened condensed milk. This can lead to a significant calorie increase, promoting weight gain and negatively impacting blood sugar levels.
Preservatives and additives: Mass-produced, canned versions of grass jelly can contain high levels of preservatives like benzoic and sorbic acid. While generally deemed safe in regulated quantities, excessive consumption can cause digestive irritation and other side effects.
High-calorie toppings: Adding full-fat coconut milk or sweetened creamy bases can transform a light snack into a rich, decadent dessert, increasing its fat and calorie content considerably.

Making a Healthy Grass Jelly Choice

Choosing a healthy version of this dessert is simple and depends on what you add. Here are some tips:

Opt for unsweetened or homemade versions to control the sugar content.
Sweeten with natural alternatives like honey or a small amount of brown sugar.
Serve with fresh fruit, chia seeds, or unsweetened plant-based milk instead of heavy syrups or condensed milk.
Consider combining it with low-sugar iced tea for a refreshing and healthy beverage.

Grass Jelly vs. Tapioca Pearls


Feature	Grass Jelly (Unsweetened)	Tapioca Pearls
Origin	Herbal, from the Mesona chinensis plant.	Starch extracted from cassava root.
Primary Composition	Water, fiber, and plant-based compounds.	Starch and carbohydrates.
Health Benefits	Contains antioxidants and fiber, aids digestion, low in calories.	Provides carbohydrates for energy, but offers little nutritional value beyond that.
Calorie Count	Very low in its pure form (approx. 30-45 calories per 100g).	High in calories, especially when soaked in sugar syrup.
Texture	Smooth, delicate, and soft.	Chewy and bouncy.
Vegan	Yes, naturally vegan and made without animal products.	Yes, naturally vegan, but can be prepared with honey.

Conclusion: A Healthy Treat in Moderation

Plain, unsweetened grass jelly is a healthy, low-calorie food with potential antioxidant and fiber benefits. The main danger lies in the high-sugar syrups and toppings commonly paired with it. By choosing unsweetened options or making your own, you can enjoy this traditional dessert as a guilt-free and refreshing treat. Like many foods, the healthfulness of grass jelly comes down to moderation and mindful preparation. The addition of natural sweeteners and fresh ingredients can maximize its health benefits while minimizing drawbacks. For those with medical conditions like diabetes, monitoring sugar intake is especially important, and consulting a healthcare professional is always recommended.

Frequently Asked Questions

For those managing diabetes, unsweetened grass jelly can be an option. However, it is crucial to avoid versions with added sugar, syrup, or sweetened condensed milk. Pairing it with low-GI ingredients and consulting a healthcare professional is best.

While grass jelly itself is low in calories and contains fiber that aids in digestion and promotes satiety, it does not cause weight loss directly. It can, however, be a lighter, healthier dessert choice compared to high-calorie options, supporting weight management goals.

Grass jelly is made from the leaves and stalks of the Chinese mesona plant (Mesona chinensis), a member of the mint family. The leaves are boiled with water and starch, and the resulting liquid is cooled until it forms a jelly-like consistency.

Canned grass jelly may contain added sugars and preservatives that diminish its health benefits. For a healthier option, it is better to choose fresh, homemade, or unsweetened versions and control the amount of sugar and other additions.

For most people, grass jelly is safe to consume. However, in rare cases, some individuals may have allergic reactions to the plant extract. Additionally, excess preservatives in canned versions could cause digestive issues.

Yes, grass jelly is naturally vegan, as it is made from a plant-based source. It is often thickened with agar-agar or starch rather than animal-based gelatin.

To keep grass jelly healthy, serve it chilled with fresh fruit, a drizzle of honey, or unsweetened soy or coconut milk. Avoiding high-sugar syrups and sweetened condensed milk is key to maximizing its health benefits.