Know what’s on your plate
Wild rose hips
Calories & nutrition facts
wild, northern plains indians
Nutrition facts
Per 100 g% DV- Calories 162 kcal —
- Protein 1.6 g 3%
- Carbohydrate 14 g 5%
- Fat 0.3 g 0%
- Fibre 24 g 86%
- Sugars 2.6 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 217 µg 24%
- Vitamin C 426 mg 473%
- Vitamin E 5.8 mg 39%
- Vitamin K 25.9 µg 22%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.8 mg 16%
- Vitamin B6 0.08 mg 4%
- Folate (B9) 3 µg 1%
- Choline 12 mg 2%
Minerals
- Calcium 169 mg 13%
- Iron 1.1 mg 6%
- Magnesium 69 mg 16%
- Phosphorus 61 mg 5%
- Potassium 429 mg 9%
- Zinc 0.25 mg 2%
- Copper 0.11 mg 13%
- Manganese 1 mg 44%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 162 | 1.6 g | 14 g | 0.3 g |
| 1 × cup | 127 g | 206 | 2 g | 18 g | 0.4 g |
| 2 × cup | 254 g | 411 | 4.1 g | 36 g | 0.9 g |
| ½ × cup | 63.5 g | 103 | 1 g | 9 g | 0.2 g |
| 3 × cup | 381 g | 617 | 6.1 g | 54 g | 1.3 g |
| 4 × cup | 508 g | 823 | 8.1 g | 72 g | 1.7 g |
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Questions about Wild rose hips
How do you prepare wild rose hips for cooking?
Wash them, trim off the stalk and flower ends, then halve and scrape out the seeds and the irritating hairs inside. Strain cooked pulp through a fine sieve or muslin to catch any hairs you missed.
Can you make tea from wild rose hips?
Yes. Roughly chop dried hips, pour over boiling water and steep for 10–15 minutes; strain it very well before drinking. Fresh hips can also be simmered briefly in water, then strained.
When are wild rose hips ready to pick?
Pick firm, fully coloured red or orange hips, usually in autumn. They soften after frost, but you can also freeze them overnight to soften them before cooking.
How should you store wild rose hips?
Keep fresh hips in the fridge and use them within a few days, or freeze them for longer storage. To dry them, halve and deseed them first, then dry in a single layer until hard and brittle; store airtight once completely cool.
What can you make with wild rose hips?
They make a tangy syrup, jelly or purée, and are used in Swedish nyponsoppa, a smooth rose-hip soup often served warm or chilled. Their tart, fruity flavour also works well with apples.
Are wild rose hips high in fibre?
Yes: wild rose hips are high in fibre, with 24 g per 100 g. Their seeds and fine inner hairs are usually removed before eating, so the amount in a serving depends on how the fruit is prepared.
Can you eat wild rose hips raw?
The ripe flesh is edible, but the seeds and fine hairs inside can irritate your mouth and throat, so remove them carefully or sieve the fruit after cooking. Only pick hips from a rose you can identify, away from roadsides and sprayed areas.
Source: USDA FoodData Central 168998 · per 100 g · carbohydrate per EU label, fibre excluded
