Foraged Foods
Bulak-bulakan pod
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 98% |
| Calories | 68kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.6 g/ 71g (2%) | ||
Total Fat | 0.9 g/ 42g (2%) low | ||
| |||
Total Carbs | 13.4 g/ 348g (3%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 65 mg/ 70mg (92%) high |
Minerals
Calcium | 27 mg/ 750mg (3%) |
Phosphorus | 33 mg/ 700mg (4%) |
Iron | 0.6 mg/ 12mg (5%) |
What is this food?
Bulak-bulakan pod is the edible pod of a young legume/vegetable plant. It’s usually cooked as a vegetable side (often sautéed or added to soups/stews).
Why it matters to health
Per 100g, it’s low in calories (about 68 kcal) and has very little fat (about 0.9g), so it can help you add volume to meals without piling on calories. It also provides carbohydrates (about 13.4g), which can support your day’s energy, especially when paired with a good protein source (like fish, chicken, or tofu).
Healthier tips
- Pair it with lean protein at your 3 full meals (e.g., fish, chicken, eggs, tofu, or beans) to make the meal more filling.
- Use light cooking oil (or steam/boil then sauté briefly) to keep the fat and calories in check.
- For snacks, you can include a small serving of this veggie with a protein-rich snack (e.g., boiled egg or yogurt) instead of sugary snacks.
- Try mixing with other non-starchy vegetables for better overall balance on your plate.
Common Filipino dishes
Bulak-bulakan with bagoong, Ginataang bulak-bulakan, Bulak-bulakan sautéed with garlic and onions, Bulak-bulakan in tinola, Bulak-bulakan in sinigang
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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