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Roselle

Roselle, raw

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories49
% Daily Value
  • Total Fat 0,64 g1%
  • Saturated Fat —
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 6 mg0%
  • Total Carbohydrate 11,31 g4%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 0,96 g2%
  • Vitamin D —
  • Calcium 215 mg17%
  • Iron 1,48 mg8%
  • Potassium 208 mg4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Roselle, raw contains 49 kcal calories, 0,96g protein, and 215mg calcium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

55kcal
  • Protein7%(4 kcal)
  • Carbs82%(45 kcal)
  • Fat11%(6 kcal)

Nutrient density

30/ 100

Meets ≥10% Daily Value for 3 of 17 nutrients

Moderate nutrient density

Use Roselle in your next meal plan

Melio can build a complete week of meals around Roselle (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Fruits and Fruit Juices

Low calorieLow sodiumLow fatHigh calciumZero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio34.7 : 1
favorable
  • Roselle has a potassium-to-sodium ratio of 34.7:1, which is considered favorable for blood-pressure support.
  • Roselle contains more calcium per 100 g than whole cow’s milk — 215 mg vs 113 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

49 kcal2%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

0,96 g2%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

11,31 g4%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,64 g1%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

6 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

208 mg4%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

215 mg17%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

51 mg12%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

37 mg3%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,48 mg8%
Fat detail▾
Fat detail
NutrientAmount% DV
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

14 µg2%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

12 mg13%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,01 mg1%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,03 mg2%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,31 mg2%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

86,58 g—

Household serving sizes

g
cup, without refuse
57 g

Frequently asked questions about Roselle

How many calories in Roselle?

Roselle contains 49 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Roselle?

Roselle contains 6 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Roselle?

Per 100 grams, Roselle contains 0.96 g protein, 11.31 g carbohydrates, and 0.64 g total fat.

Is Roselle good for keto or low-carb?

Roselle has 11.3 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Roselle nutrition data come from?

Nutrition data for Roselle is sourced from USDA FoodData Central (FDC ID 168170). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168170/nutrients.

Diet compatibility

  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Roselle

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Roselle.

3 meal ideas using Roselle

Starter templates matched to Roselle's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with roselle

    A warm bowl of oats with roselle, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with roselle

    A warm grain bowl with roselle, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with roselle

    Roast roselle with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 168170), accessed 2019-04-01.

Published: 2019-04-01

More foods in Fruits and Fruit Juices

Use Roselle in your next meal plan

Melio can build a complete week of meals around Roselle (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Roselle: 0 mg Cholesterol, 215 mg Calcium per 100g + recipes | План харчування