Vegetables / Leafy Greens
Jute lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 44kcal / 2530kcal (1%) |
Macronutrients
Protein | 2.9 g/ 71g (4%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 6.8 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 23 mg/ 70mg (32%) high |
Minerals
Calcium | 194 mg/ 750mg (25%) source |
Phosphorus | 50 mg/ 700mg (7%) |
Iron | 2.3 mg/ 12mg (19%) source |
Sodium | 9 mg/ 1500mg (0.6%) very low |
What is this food?
Boiled jute leaves (gulay) — a leafy vegetable, usually cooked by boiling until tender.
Why it matters to health
Jute leaves are a great fiber-rich gulay (about 1.7 g fiber per 100 g). Fiber helps support regular bowel movement and can help you feel fuller, which is helpful when you’re building balanced meals (3 meals + 1–2 snacks a day). They’re also low in calories (about 44 kcal) and very low in fat and cholesterol, making them a good choice for everyday eating. You’ll also get some carbohydrates and natural sugars, but the amount is small, and the fiber helps balance it. Sodium is low (about 9 mg), especially when boiled without added salty ingredients.
Healthier tips
- Use jute leaves as your pang-sahog for rice meals: add them to sinigang, ginisang gulay, or pair with lean ulam.
- For portions: aim for about 1–2 cups cooked greens per meal (adjust based on your appetite and rice portion).
- Keep it lighter by using less bagoong/extra salt; rely on aromatics like garlic, onions, and ginger for flavor.
- If you’re having it as a snack side, pair with a protein (e.g., boiled egg, tofu, or fish) to make it more filling.
Common Filipino dishes
Sinigang na gulay, Dinengdeng, Ginisang jute leaves (with garlic), Nilagang gulay, 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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