Vegetable

Jew'S Ear

80Health
Score

Jew's Ear (Auricularia auricula-judae) is a gelatinous fungus with minimal calories but notable micronutrient density, particularly rich in vitamin B6 and selenium for immune and metabolic support.

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Why Jew'S Ear scores 80

Nutrient density32

Protein quality6

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

Vitamin B6117.1Copper49.4Selenium20.2Riboflavin15.7Thiamin6.8

Nutrition

per_100g

Calories

0.5g

Protein

6.8g

Carbs

Fat

Fiber

Health benefits

Supports immune function through selenium and vitamin B6

strong evidence

Selenium is essential for selenoprotein synthesis and antioxidant defense; vitamin B6 activates immune cell proliferation and antibody production

May promote cardiovascular health via polysaccharide compounds

moderate evidence

Beta-glucans and other fungal polysaccharides have been shown to support endothelial function and modulate inflammatory markers

Supports magnesium-dependent metabolic processes

strong evidence

The 25mg magnesium per 100g contributes to ATP synthesis, muscle function, and nervous system regulation

May provide anti-inflammatory and circulation support

emerging evidence

Fungal polysaccharides documented in vitro to modulate macrophage activity and support healthy blood flow

Pairs well with

·Pair with iron-rich foods (spinach, legumes, red meat) to enhance iron absorption via vitamin C-adjacent nutrient synergy and fungal compounds that may facilitate micronutrient uptake
·Combine with garlic and ginger in broths to amplify anti-inflammatory effects through synergistic polysaccharide and organosulfur compound interaction
·Pair with vitamin D-rich foods (fatty fish, egg yolks) to enhance calcium and phosphorus utilization for bone health
·Add to miso-based soups to leverage umami compounds and fermented probiotics alongside fungal beta-glucans for gut-immune axis support

Practical tips

·Best timing: anytime
·Rehydrate dried Jew's Ear in warm water for 5-10 minutes until pliable; the rehydration liquid contains dissolved polysaccharides—save it for soups and broths
·Slice into thin strips after rehydration for maximum surface area in stir-fries, soups, or salads to improve textural integration and nutrient accessibility
·Store dried Jew's Ear in a cool, dry place in an airtight container for up to 12 months; fresh versions should be refrigerated and used within 3-4 days
·Source from reputable suppliers to ensure proper identification and avoid contamination; Jew's Ear is commonly wild-harvested and should be sourced from food-grade suppliers
·Use primarily as a nutritional adjunct in broths and soups (simmered 15+ minutes) rather than raw to maximize polysaccharide extraction and bioavailability

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