Foraged Foods / Edible Wild Plants
Fragrant manjack lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 61kcal / 2530kcal (2%) |
Macronutrients
Protein | 4.6 g/ 71g (6%) | ||
Total Fat | 0.3 g/ 42g (0.71%) low | ||
| |||
Total Carbs | 9.9 g/ 348g (2%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.17 mg/ 1mg (13%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 36 mg/ 70mg (51%) high |
Minerals
Calcium | 156 mg/ 750mg (20%) source |
Phosphorus | 99 mg/ 700mg (14%) |
Iron | 2.8 mg/ 12mg (23%) source |
What is this food?
Fragrant manjack leaves (often used as a flavorful leafy vegetable/herb). For 100 g, it’s about 61 kcal and has around 9.9 g carbohydrates with very little fat (about 0.3 g).
Why it matters to health
Manjack leaves are a good way to add flavor and volume to meals without adding much fat or calories. The small amount of carbohydrates helps support energy, while the low fat content makes it easier to keep meals balanced. Since it’s a leafy/vegetable type food, it also fits well with Filipino meal patterns—great for adding to lunch or dinner and even as part of a snack meal when paired with protein and fiber-rich sides.
Healthier tips
- Use it as a side vegetable or mix into soups, ginataan-free dishes, or stir-fry with minimal oil.
- Pair with lean protein (fish, chicken, tofu, eggs) and fiber-rich carbs (brown rice, kamote, or whole grains) for better fullness.
- For a balanced day: aim for 3 full meals plus 1–2 snacks; include manjack leaves in at least one of your main meals.
- Watch added salty sauces or too much oil—keep seasoning flavorful but not heavy.
Common Filipino dishes
Sinigang with leafy greens, Ginataang gulay (with less coconut milk), Tinola with greens, Stir-fried leafy vegetables (gisa), Vegetable soup
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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