Fruit

Roselle

Health
ScoreA

Roselle is a tart, cranberry-like tropical fruit rich in vitamin C, calcium, and iron, traditionally used in beverages and jams throughout West Africa and Southeast Asia. Its low calorie density and high mineral content make it valuable for cardiovascular and bone health.

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Why Roselle scores 82

Nutrient density32

Protein quality6

Fiber content5

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Calcium 23%Vitamin C 19%Magnesium 17%Iron 11%Potassium 6.2%

Nutrition

per_100g

Calories

Protein

11.3g

Carbs

0.6g

Fat

Fiber

Health benefits

Blood pressure regulation and cardiovascular support

moderate evidence

Anthocyanins and organic acids in roselle may improve endothelial function and reduce arterial stiffness, supporting healthy blood pressure levels

Bone mineral density maintenance

moderate evidence

High calcium content (215mg/100g) combined with magnesium and phosphorus supports bone formation and mineralization

Iron bioavailability and anemia prevention

moderate evidence

Roselle provides heme-independent iron alongside vitamin C, which enhances non-heme iron absorption in the intestinal tract

Antioxidant and anti-inflammatory protection

moderate evidence

Polyphenols including anthocyanins and flavonoids neutralize free radicals and modulate inflammatory signaling pathways

Liver function support

emerging evidence

Traditional use and preliminary research suggest organic acids and polyphenols may support hepatic detoxification processes

Pairs well with

·Pair with black pepper or turmeric because piperine and curcumin enhance polyphenol bioavailability and absorption
·Combine with dark leafy greens (spinach, kale) because vitamin C in roselle significantly enhances non-heme iron absorption from greens
·Mix with seeds (pumpkin, sesame) because complementary mineral profiles support bone health synergistically
·Blend with citrus (lemon, lime) because additional citric acid further optimizes iron absorption and adds complementary polyphenols

Practical tips

·Best timing: midday
·Brew dried roselle calyces as tea for maximum extraction of water-soluble polyphenols; steep 5-10 minutes at 195-205°F
·Select bright red, unblemished calyces; store dried roselle in airtight containers away from direct light to preserve anthocyanin content
·Consume within 1-2 hours of preparation when fresh or freshly brewed to maximize vitamin C retention before oxidation occurs
·Add roselle to iron-rich meals rather than consuming alone; the vitamin C content optimizes iron absorption from other foods