Foraged Foods / Edible Wild Plants
Asystasia lvs & stems
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 55% |
| Calories | 61kcal / 2530kcal (2%) |
What is this food?
Asystasia leaves and stems (a leafy vegetable). It’s a low-calorie, fiber-rich plant food commonly cooked as a side dish or mixed into viands.
Why it matters to health
With about 61 kcal per 100 g, it’s a light option for your meals. The dietary fiber (4.7 g) helps keep you full and supports healthy digestion. It also has low sugar (1.4 g) and low sodium (31 mg), which is helpful if you’re watching salt intake. There’s a small amount of fat (0.9 g), including saturated fat (0.15 g), so it’s best to pair it with leaner proteins and use reasonable amounts of cooking oil.
Healthier tips
- Serve it as a vegetable side for lunch or dinner (about 1–2 cups cooked, depending on your appetite).
- To keep it balanced, pair with rice in proper portions (e.g., 1/2–1 cup cooked per meal) and add a protein like fish, chicken, tofu, or eggs.
- Go easy on salty seasonings (soy sauce, bagoong, broth cubes). Use herbs, garlic, and ginger for flavor.
- If you’re doing snacks, you can still include this type of veggie as part of a meal—just remember snacks are usually for lighter foods.
Common Filipino dishes
Ginisang gulay, Pinakbet, Laing, Sinigang na gulay, Tinola (with leafy greens)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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