Foraged Foods / Edible Wild Plants
Kutcharitas lvs, green
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 74% |
| Calories | 54kcal / 2530kcal (2%) |
Macronutrients
Protein | 2.6 g/ 71g (3%) | ||
Total Fat | 0.8 g/ 42g (1%) low | ||
| |||
Total Carbs | 9.2 g/ 348g (2%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.17 mg/ 1mg (13%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 38 mg/ 70mg (54%) high |
Minerals
Calcium | 313 mg/ 750mg (41%) high |
Phosphorus | 47 mg/ 700mg (6%) |
Iron | 4.5 mg/ 12mg (37%) high |
What is this food?
Kutcharitas leaves (green leafy vegetable), cooked or prepared as a side dish.
Why it matters to health
This is a low-calorie leafy veggie (about 54 kcal per 100 g) and it’s naturally low in fat and cholesterol. It provides carbohydrates (about 9.2 g per 100 g) along with plant-based nutrients that help support daily energy and overall diet quality. Since it’s a vegetable, it also helps you build meals with more fiber and volume, which can make it easier to balance your 3 full meals and 1–2 snacks a day.
Healthier tips
- Use it as a ulam or side: pair with a palm-sized serving of protein (fish, chicken, tofu) and a fist-sized portion of rice or other carbs.
- For cooking, go easy on oil and salty seasonings (like bagoong or too much patis) to keep the meal lighter.
- If you’re adding it to soups or stir-fries, add more water/vegetables and keep the sauce portion small.
- Aim to include leafy greens a few times a week as part of your regular meal rotation.
Common Filipino dishes
Kare-kare with vegetables, Ginataang gulay, Tinola with leafy greens, Sinigang na gulay, Chopsuey (with greens)
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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