Foraged Foods / Edible Wild Plants
Flowering fern, lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 76% |
| Calories | 68kcal / 2530kcal (2%) |
Macronutrients
Protein | 3 g/ 71g (4%) | ||
Total Fat | 0.6 g/ 42g (1%) low | ||
| |||
Total Carbs | 12.6 g/ 348g (3%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 46 mg/ 70mg (65%) high |
Minerals
Calcium | 48 mg/ 750mg (6%) |
Phosphorus | 48 mg/ 700mg (6%) |
Iron | 1.8 mg/ 12mg (15%) |
What is this food?
This is a leafy fern vegetable (flowering fern leaves). It’s a non-starchy, leafy green type of vegetable, usually eaten cooked (like sautéed or boiled) as part of a viand or side dish.
Why it matters to health
Leafy fern provides fiber and carbohydrates in a lighter, veggie form, plus it’s very low in fat and has no cholesterol. With about 68 kcal per 100 g, it can help you build meals that are filling without adding too many calories. The fiber supports better digestion and helps you feel satisfied, which is helpful when you’re aiming for balanced meals (3 full meals plus 1–2 snacks a day).
Healthier tips
- Pair it with a good protein (fish, chicken, tofu, or eggs) and a smart carb portion (rice, kamote, or bread) for a balanced plate.
- Go easy on oil and salty sauces when cooking—use garlic, onion, vinegar, calamansi, or herbs for flavor.
- Try a serving of about 1–2 cups cooked as part of your meal, especially when you’re having rice.
- If you’re adding it to soups or stews, keep the broth lighter and add more vegetables for volume.
Common Filipino dishes
Dinengdeng (with leafy greens), Ginisang gulay (sautéed fern leaves), Pinakbet (mixed vegetables), Sinigang na gulay (with fern leaves), Laing-style vegetable variation
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon