Foraged Foods / Edible Wild Plants
Garlic lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 45kcal / 2530kcal (1%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||
Total Fat | 0.6 g/ 42g (1%) low | ||||
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Total Carbs | 8.8 g/ 348g (2%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 15 mg/ 70mg (21%) source |
Minerals
Calcium | 63 mg/ 750mg (8%) |
Phosphorus | 24 mg/ 700mg (3%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Boiled garlic leaves (garlic lvs), a leafy vegetable cooked in water until tender.
Why it matters to health
Garlic leaves are a low-calorie veggie (about 45 kcal per 100 g) and provide dietary fiber (2.6 g) to help you feel full and support healthy digestion. They also have carbohydrates (8.8 g) with some natural sugar (5.7 g), which is normal for vegetables. With very low fat (0.6 g) and almost no sodium (3 mg), they’re a good choice for building balanced meals. Since they’re boiled, they’re also gentle and easy to add to your daily plate.
Healthier tips
- Pair with a balanced meal: add garlic leaves to rice meals with a lean protein (fish, chicken, tofu) and a small amount of healthy fat (like a drizzle of olive oil or a few nuts).
- Watch the “sauce”: if you add bagoong, patis, or lots of soy sauce, sodium can rise quickly—use a smaller amount and taste as you go.
- For your daily routine (3 meals + 1–2 snacks), aim to include leafy veggies like this at least once a day, either as a side dish or mixed into viands.
- Portion idea: start with about 1–2 cups cooked garlic leaves per meal, depending on your appetite and the rest of what you eat.
Common Filipino dishes
Garlic leaves with bagoong, ginisang kangkong with garlic, tinola with leafy greens, sinigang with mixed vegetables, paksiw na gulay
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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