Foraged Foods
Azolla pinnata
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 18kcal / 2530kcal (0.71%) low |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||
Total Fat | 0.4 g/ 42g (0.95%) low | ||
Total Carbs | 2.1 g/ 348g (0.6%) | ||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 13 mg/ 70mg (18%) source |
Minerals
Calcium | 111 mg/ 750mg (14%) |
Phosphorus | 28 mg/ 700mg (4%) |
Iron | 14.9 mg/ 12mg (124%) high |
Sodium | 41 mg/ 1500mg (2%) low |
What is this food?
Azolla pinnata (a small aquatic fern, often used as a leafy green in some places). It’s low in calories and can be used like a vegetable in meals.
Why it matters to health
Azolla pinnata is a good add-on for everyday eating because it’s very low in calories and provides dietary fiber (helps you feel full and supports regular digestion). It also has a small amount of carbs and very little fat. Sodium is present but not high for a 100 g serving, so it’s still a good choice when paired with low-sodium cooking methods.
Healthier tips
- Use it as part of your vegetable serving in lunch or dinner (e.g., add to soups, stir-fries, or mixed veggie dishes).
- Pair with lean protein (fish, chicken, tofu, or eggs) so your meal stays balanced and satisfying.
- If you’re having it as a snack, keep the portion small and pair with something filling like a boiled egg or a small serving of rice/whole grains.
- Watch the cooking style: go easy on salty sauces and use herbs, garlic, onions, and citrus for flavor.
Common Filipino dishes
Tinola, Sinigang, Ginisang gulay, Vegetable soup, Chopsuey
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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