What are the health benefits of grass jelly? An herbal diet perspective

October 31, 2025 •

4 min read

Historically used in traditional Chinese medicine to combat heatstroke, grass jelly is a popular and refreshing dessert in many Asian countries. With growing interest in whole-food nutrition, many are asking: What are the health benefits of grass jelly? It's a low-calorie, plant-based treat with surprising antioxidant and digestive advantages.

Quick Summary

This article explores the health benefits of grass jelly, a low-calorie, hydrating, and fiber-rich herbal treat. It details its potential for improving digestion, providing antioxidants, and aiding blood sugar regulation, based on both traditional uses and modern studies. Comparison to other dessert ingredients is also included.

Key Points

Low Calorie and Hydrating: A naturally low-calorie and high-water content dessert, making it ideal for weight management and staying hydrated, especially in hot weather.
Rich in Antioxidants: Contains plant compounds like flavonoids and polyphenols that help neutralize free radicals and protect cells from damage.
Supports Digestive Health: The fiber in grass jelly can promote regular bowel movements and provide relief from constipation.
Potential Blood Sugar Control: Research indicates grass jelly may help regulate blood sugar levels, especially when consumed unsweetened.
Anti-inflammatory Properties: Contains compounds with anti-inflammatory effects that may help reduce inflammation in the body.
A Better Alternative: As a bubble tea topping, it is often a healthier, lower-calorie alternative to tapioca pearls.

What is Grass Jelly? Unpacking the Herbal Dessert

Grass jelly, also known as 'xian cao' in Mandarin, 'cincau' in Indonesia, or 'chaokuai' in Thailand, is a popular East and Southeast Asian dessert or beverage ingredient. It is made by boiling the stalks and leaves of the Mesona chinensis plant, a member of the mint family, which creates a liquid that solidifies into a dark, translucent, jelly-like substance when cooled. A green variety can also be made from the leaves of the Cyclea barbata Miers plant. It possesses a subtle, earthy, and slightly smoky flavor, which pairs well with various sweeteners and toppings.

While often served as a simple dessert with syrup, it is also a staple ingredient in bubble tea and other refreshing drinks. Its traditional use as a cooling and therapeutic food has roots in centuries of herbal medicine, leading many to investigate its potential modern health benefits.

The Nutritional Profile of Grass Jelly

Pure grass jelly is notable for being low in calories and fat, making it an excellent base for healthier desserts when prepared without excessive sugar. The primary benefits come from the plant-based compounds extracted during the boiling process, which are rich in antioxidants and dietary fiber. Its high water content also contributes to hydration.

The Health Benefits of Grass Jelly

Digestive Health Support

One of the most widely cited benefits of grass jelly is its positive effect on digestion.

High Fiber Content: As a plant-based food, grass jelly is a source of dietary fiber, which promotes regular bowel movements and can help prevent constipation. Fiber adds bulk to the stool and aids in cleansing the digestive system.
Relief from Constipation: The fiber and hydrating properties work together to soften stool and make it easier to pass, providing a natural remedy for those with digestive discomfort.

Antioxidant Power

Grass jelly contains beneficial plant compounds, such as polyphenols, flavonoids, and saponins, that provide antioxidant activity.

Fighting Free Radicals: Antioxidants help protect the body's cells from damage caused by free radicals, which are linked to chronic diseases like cancer, diabetes, and heart disease.
Cellular Protection: Several studies on the plants used for grass jelly have indicated their extracts contain potent antioxidant properties, which help neutralize harmful compounds in the body.

Potential for Blood Sugar Regulation

Some research suggests that grass jelly may play a role in managing blood sugar levels, though more extensive human studies are needed.

Slowing Sugar Absorption: The fiber content in grass jelly can help slow the absorption of sugar into the bloodstream.
Antidiabetic Properties: Preliminary studies on the plant extracts indicate potential antidiabetic effects. This makes unsweetened grass jelly a viable option for those monitoring their sugar intake, especially compared to high-sugar alternatives.

Anti-inflammatory and Other Effects

Beyond its primary benefits, grass jelly is also traditionally used and preliminarily researched for several other therapeutic properties:

Anti-inflammatory: Compounds within the plant leaves exhibit anti-inflammatory effects that can help reduce inflammation caused by bacteria or infections.
Cooling and Hydrating: In traditional medicine, it is considered a 'cooling' food, used to alleviate body heat and symptoms of heatstroke, a use supported by its high water content.
Potential Antitumor Effects: Early, cell-based studies have identified potential antitumor activity in extracts from the plant used for black grass jelly.
Renal and Liver Protection: Some compounds, such as alkaloids, are believed to have protective effects on the kidneys and liver.

How Grass Jelly Compares to Other Dessert Toppings


Feature	Grass Jelly	Tapioca Pearls (Boba)	Sweetened Gelatin (e.g., Jell-O)
Calorie Count	Very low (around 10-50 kcal per serving, depending on preparation)	High (can be 100+ kcal per serving due to added sugar and syrup)	Moderate (varies significantly by added sugar)
Dietary Fiber	Present (a small but notable amount, especially in fresh versions)	Very low to none	None
Antioxidants	Present (flavonoids, polyphenols)	Absent	Absent
Primary Ingredient	Herbal extract from Mesona chinensis or Cyclea barbata	Tapioca starch from cassava root	Gelatin (animal-based protein) or vegetable gums
Texture	Smooth, soft, and slightly firm	Chewy and gummy	Varies, typically soft and wobbly

Delicious and Healthy Ways to Incorporate Grass Jelly

Incorporating grass jelly into your diet can be a delicious way to enjoy its benefits. The key is to control the added sugars and pair it with healthy ingredients.

Classic Refreshment: Serve chilled cubes with a drizzle of honey or a splash of unsweetened soy milk.
Bubble Tea Alternative: Substitute high-calorie tapioca pearls with low-calorie grass jelly for a lighter, more refreshing drink.
Fruit Salad Mix-in: Add cubes of grass jelly to fresh fruit salads for extra texture and a unique herbal flavor.
Herbal Tea: You can consume the liquid extract as a warm or iced herbal tea, sweetened only to your liking.
Yogurt Topping: Mix into unsweetened yogurt with berries or other fruits for a nutritious snack.

Conclusion

In summary, grass jelly is far more than just a sweet dessert topping. Its roots in traditional medicine and its nutritional profile offer several potential health benefits, including supporting digestive health, providing valuable antioxidants, and aiding in blood sugar management. While many of the more potent medicinal claims require further scientific validation, its low-calorie, high-fiber, and hydrating nature make it a genuinely beneficial addition to a balanced diet. By opting for unsweetened or minimally sweetened versions, you can reap the rewards of this unique herbal delight without the drawbacks of excessive sugar. Enjoy grass jelly as a refreshing and healthy choice for your next snack or dessert.

For more information on the scientific research surrounding its benefits, the Everyday Health article on grass jelly provides a good overview of what preliminary studies have found.

Frequently Asked Questions

Yes, grass jelly is generally considered safe for consumption as part of a balanced diet. However, like any food, moderation is key, especially if you are watching your sugar intake. Most modern commercial versions are regulated, but always check labels for additives if you have concerns.

Grass jelly originates from China and is popular throughout East and Southeast Asia. It is traditionally made by boiling the stalks and leaves of the Mesona chinensis plant, a member of the mint family.

When consumed in moderation, grass jelly typically has no adverse side effects. The primary concern is with commercial varieties that contain excessive sugar, which can negate its health benefits. Some commercial products have also been found to contain higher-than-safe levels of preservatives, which can cause digestive issues, so checking the label is important.

Unsweetened grass jelly can be suitable for people with diabetes. Its fiber content helps regulate blood sugar absorption. However, store-bought, pre-packaged versions often contain high amounts of added sugar, so it's crucial to check the nutrition label. A conversation with a healthcare professional is always recommended for personalized dietary advice.

Traditional grass jelly is made by boiling the dried stems and leaves of the Mesona chinensis plant with water for several hours. This extract is then mixed with a coagulant, such as potassium carbonate and starch, and allowed to cool and set. Many modern versions use a powdered mix for convenience.

The main difference is the plant used. Black grass jelly is made from Mesona chinensis, resulting in a dark, slightly smoky-flavored jelly. Green grass jelly is made from the leaves of Cyclea barbata Miers and has a milder, leafy, or neutral flavor.

Generally, yes. Grass jelly is naturally lower in calories and offers more fiber compared to tapioca pearls (boba). While the overall healthiness of either depends on the additions (e.g., sugar, milk), choosing unsweetened grass jelly over sweetened tapioca pearls makes for a healthier drink or dessert option.