Vegetables / Allium Vegetables
Chinese leek lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 19kcal / 2530kcal (0.75%) low |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 2.6 g/ 348g (0.75%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 12 mg/ 70mg (17%) source |
Minerals
Calcium | 53 mg/ 750mg (7%) |
Phosphorus | 29 mg/ 700mg (4%) |
Iron | 3.3 mg/ 12mg (27%) source |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Chinese leek leaves, boiled (a light leafy vegetable side).
Why it matters to health
Chinese leek leaves are low in calories and provide dietary fiber (about 0.5 g per 100 g) to help with regular digestion and a fuller feeling. They also have a small amount of carbohydrates and natural sugars, plus very low fat and no cholesterol. Sodium is also very low (about 5 mg per 100 g), which makes it a good choice for everyday meals. The main caution is not the food itself, but how it’s prepared—if you add lots of salty sauces or seasonings, sodium can rise quickly.
Healthier tips
- Use it as a vegetable side for your 3 full meals (aim for at least 1–2 servings of veggies per meal).
- Keep the flavor with garlic, ginger, and herbs; go easy on soy sauce, oyster sauce, and MSG-heavy mixes.
- For better balance, pair with a lean protein (fish, chicken, tofu) and a reasonable portion of rice or noodles.
- If you’re eating it as a snack, keep the portion small and pair with protein (e.g., tofu or egg) for steadier energy.
Common Filipino dishes
Ginisang repolyo, Laing (with adjustments), Pinakbet, Sinigang na gulay, Chopsuey (with more veggies), Vegetable stir-fry
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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