Khubeza (Mallow)
The crown of wild greens in the Levantine and Palestinian countryside: green mallow leaves picked from nature and cooked with extra virgin olive oil, onion, garlic and lemon juice. Very rich in plant mucilage fibre and iron; its net carbohydrate is very low and the glycemic index does not apply.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A warm, wholesome heritage dish; eat it with a fork as a comforting dinner or as a side with plenty of lemon, and go easy on white bread with it.
Best preparation methods
Cook the washed mallow leaves over low heat in olive oil until wilted but still dark green, with plenty of garlic and caramelised onion for an authentic flavour and good nutritional value.
Important Nutritional Note
Mallow's mucilage fibre soothes the gut lining and helps slow carbohydrate absorption; a living example of natural foods that support deep fullness and metabolic stability.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 29 kcal | 43.5 kcal |
| Protein | 3.7 g | 5.6 g |
| Carbohydrate | 5.4 g | 8.1 g |
| Available carbohydrate | 2.6 g | 3.9 g |
| Fat | 0.3 g | 0.4 g |
| Dietary fibre | 2.8 g | 4.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 29 kcal per 100 g, ranking 12 of 26 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Khubeza (Mallow) good for weight loss?
Yes. Khubeza (Mallow) is very low in calories (29 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Khubeza (Mallow) affect blood sugar?
Khubeza (Mallow) contains only 2.6 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Khubeza (Mallow)?
A typical 150 g portion of Khubeza (Mallow) provides about 44 kcal, 5.6 g protein, 8.1 g carbohydrate, 0.4 g fat and 4.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.