Is Mallow Nutritious? An In-Depth Look at this Edible Wild Plant

December 21, 2025 •

3 min read

Mallow, often dismissed as a common garden weed, is a powerhouse of nutrients, with young leaves boasting exceptionally high levels of vitamin A compared to many other vegetables. The question, is mallow nutritious?, opens the door to understanding this overlooked wild edible and its significant health benefits.

Quick Summary

Mallow is a highly nutritious wild edible, rich in vitamins A, C, and K, alongside essential minerals like calcium, magnesium, and potassium. Its high antioxidant and mucilage content offer potential digestive, anti-inflammatory, and respiratory benefits, making it a valuable addition to your diet.

Key Points

Rich in Vitamins and Minerals: Mallow is an excellent source of vitamins A, C, K, and essential minerals like calcium, magnesium, and potassium, often rivaling cultivated vegetables.
Soothes Digestion: The plant's high mucilage content soothes the digestive tract, providing relief for issues such as gastritis, ulcers, and constipation.
Relieves Respiratory Problems: Mallow acts as a demulcent and expectorant, helping to calm dry coughs and clear excess mucus from the respiratory system.
Fights Inflammation and Oxidative Stress: Rich in antioxidants, mallow has been shown to possess anti-inflammatory properties, benefiting conditions like skin irritation and internal inflammation.
Highly Versatile and Edible: All parts of the mallow plant—leaves, flowers, fruits, and roots—are edible and can be used in a variety of culinary applications, from salads to teas.
Comparison to Spinach: Mallow holds its own against spinach in nutritional density, with studies showing higher protein, antioxidant, and certain mineral levels.

A Treasure in Plain Sight: Understanding Mallow

Across the globe, mallow (of the genus Malva) has long been celebrated in folk medicine and as a reliable food source, particularly during times of scarcity. Far from being a mere weed, this plant is packed with beneficial compounds that contribute to overall health. From its soothing mucilage to its impressive nutritional profile, mallow offers more than meets the eye. The leaves, flowers, fruits (nicknamed 'cheesewheels'), and even the roots are all edible and have been used in various culinary and medicinal applications for centuries.

The Nutritional Profile of Mallow

Contrary to popular belief, mallow is a highly nutrient-dense plant, offering a range of vitamins, minerals, and other bioactive compounds. Different species may have slightly varied compositions, but key nutrients are consistently found across the board, supporting its reputation as a valuable wild food.

Mallow's Rich Nutrient and Mineral Content

Mallow is notably rich in vitamins A, C, E, and K, along with B-complex vitamins. It provides essential minerals such as calcium, magnesium, potassium, iron, zinc, and selenium. The plant is also a source of antioxidants like flavonoids and phenolic acids, as well as dietary fiber and, in some species, omega fatty acids.

The Soothing Power of Mucilage

A key component of mallow is its mucilage, a gel-like substance found in its leaves and roots, known for its soothing properties. This mucilage creates a protective layer on mucous membranes, offering relief from irritation.

Uses of Mallow's Mucilage

Mallow tea can help soothe sore throats and coughs by clearing mucus. It may also calm the digestive system, assisting with issues like gastritis and constipation. Topically, mallow poultices can soothe skin irritations and inflammation.

Mallow vs. Spinach: A Nutritional Showdown

Mallow's nutritional value is comparable to, and in some areas surpasses, well-known greens like spinach. The table below highlights some key nutritional differences.


Nutrient	Mallow (approx. per 100g)	Spinach (approx. per 100g raw)	Notes
Protein	4.6 g	2.9 g	Mallow may have significantly higher protein content.
Vitamin C	24–83.5 mg	28.1 mg	Potentially higher in mallow depending on species and harvest.
Vitamin A	Exceptionally high	Very high	Young mallow leaves have one of the highest levels of Vitamin A in any vegetable.
Calcium	Very high	99 mg	Mallow is noted for its particularly high calcium content.
Magnesium	Very high	79 mg	Another mineral for which mallow is a very rich source.
Antioxidants	Rich in flavonoids, anthocyanins	Rich in carotenoids, lutein	Both are excellent sources, with mallow having different types.

Culinary Versatility of Mallow

With a mild, slightly sweet flavor, mallow is adaptable in the kitchen.

Raw: Young leaves and fruits can be added to salads.
Cooked: Leaves can be cooked like spinach in various dishes, and their mucilage can act as a thickener.
Other Uses: Mallow can be made into tea, and its roots can be boiled or used as a vegan egg white substitute.

Scientific Research and Medicinal Applications

Research supports many traditional uses of mallow, highlighting its antioxidant, anti-inflammatory, and antimicrobial properties attributed to its phytochemical content. Studies, such as one in Turkey, have confirmed its rich nutritional profile, including high protein and mineral content. A review also emphasized Malva sylvestris's potential as a functional food with healing effects.

Conclusion: Is Mallow Nutritious?

Indeed, mallow is a highly nutritious plant, offering a range of health benefits through its vitamins, minerals, antioxidants, and soothing mucilage. Its versatility in both culinary and traditional medicinal applications for respiratory, digestive, and skin health makes it a valuable wild edible. While foraging, ensure the area is clean and consult a healthcare professional for specific medicinal uses.

For further reading on the nutritional potential of mallow, consider exploring this research:

Mineral composition and nutritional properties of Malva neglecta and Malvella sherardiana consumed as vegetable in Central Black Sea Region of Turkey

Frequently Asked Questions

Yes, common mallow (Malva neglecta) and musk mallow (Malva moschata) are both edible, with all parts of the plant suitable for consumption, including the leaves, flowers, fruits, and roots.

Mallow has a mild, almost nonexistent flavor, similar to tofu. This allows it to absorb the flavors of other ingredients in a dish, making it a versatile culinary addition.

Mallow can be consumed raw in salads, cooked like spinach, or steeped in hot water to make a soothing tea. Each method offers different nutritional and medicinal benefits.

Yes, the mucilage in mallow is a demulcent that coats and soothes the gastrointestinal tract. It can help alleviate gastritis, stomach ulcers, and acts as a mild laxative for constipation.

While generally safe, excessive consumption may lead to mild gastrointestinal issues due to its laxative properties. It is always recommended to consume in moderation.

Common mallow is a low-growing plant with distinct, kidney-shaped, lobed leaves. Its most recognizable feature is the small, round, cheese-like fruit capsules (cheesewheels) that form after flowering.

Studies suggest that certain wild edibles, including mallow, can be more nutritionally dense than some cultivated counterparts, partly due to their hardiness and high mineral content.