Vegetables / Edible Wild Plants
Bagbagkong flower, raw
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 74% |
| Calories | 49kcal / 2530kcal (1%) |
Macronutrients
Protein | 4.1 g/ 71g (5%) | ||||
Total Fat | 0.6 g/ 42g (1%) low | ||||
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Total Carbs | 6.9 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 2.1 mg NE/ 16mg NE (13%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 42 mg/ 750mg (5%) |
Phosphorus | 34 mg/ 700mg (4%) |
Iron | 0.8 mg/ 12mg (6%) |
Potassium | 481 mg/ 2000mg (24%) source |
Sodium | 9 mg/ 1500mg (0.6%) very low |
Zinc | 0.5 mg/ 7mg (7%) |
What is this food?
Bagbagkong flower (raw) — a leafy/flower vegetable eaten fresh. For 100g, it’s about 49 kcal with 3.9g fiber and 6.9g carbs.
Why it matters to health
Bagbagkong flower is a low-calorie, fiber-rich vegetable. The fiber helps support regular bowel movement and can help you feel full, which is helpful when you’re aiming for balanced meals (3 full meals + 1–2 snacks a day). It also has very low fat and low sodium per 100g, making it a good choice to add volume to meals without pushing calories too high. Carbs are present but not the main focus—pairing it with protein (fish, chicken, eggs, tofu) and healthy fats (like nuts or olive oil in small amounts) makes meals more satisfying.
Healthier tips
- Use it as a side or mix-in for lunch or dinner (e.g., with viand or rice), not as the only food.
- Keep it fresh and lightly prepared (raw or quick sauté/steam) to preserve its natural texture.
- Portion guide: start with about 1–2 cups (depending on how it’s chopped) per meal, then adjust based on your hunger and activity.
- Pair with protein and whole grains for better balance—this supports steady energy across the day.
- If you’re adding it to snacks, keep the rest of the snack light (avoid too much sugary or salty dips).
Common Filipino dishes
Bagbagkong salad, Pinakbet with bagbagkong, Ginataang bagbagkong, Sautéed bagbagkong with garlic, Bagbagkong with bagoong (small amount)
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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