Foraged Foods / Edible Wild Plants
Kutcharitas lvs, red
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 84kcal / 2530kcal (3%) |
Macronutrients
Protein | 2.3 g/ 71g (3%) | ||
Total Fat | 0.6 g/ 42g (1%) low | ||
| |||
Total Carbs | 17.4 g/ 348g (5%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 1 mg NE/ 16mg NE (6%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 296 mg/ 750mg (39%) high |
Phosphorus | 31 mg/ 700mg (4%) |
Iron | 4.3 mg/ 12mg (35%) source |
What is this food?
Kutcharitas leaves (red) — a leafy vegetable, usually eaten as luto or mixed into viands.
Why it matters to health
Leafy vegetables like kutcharitas add fiber and plant-based nutrients to your meals without adding much fat. For every 100 g, it has about 17.4 g carbohydrates and 0.6 g fat, with 0 mg cholesterol. The carbs here mainly come from the vegetable itself (not sugar), which helps keep your meals filling and supports regular digestion—especially when paired with rice and protein. Since it’s a vegetable, it’s a good choice to balance your plate, but the overall meal still matters (e.g., how much rice and how much salty/sugary sauce you add).
Healthier tips
- Build your plate: aim for 1/2 plate vegetables like kutcharitas, then add rice and a protein (fish, chicken, tofu, or egg).
- For daily eating (3 meals + 1–2 snacks), include kutcharitas in at least 1 meal and vary with other veggies the rest of the day.
- Cook with less oil: sauté with garlic/onion and use small amounts of cooking oil; avoid heavy creamy or very salty sauces.
- If you’re watching carbs, keep rice portions steady and let the vegetables do the “volume” work.
Common Filipino dishes
Ginataang gulay, Tinola (with added greens), Pinakbet, Sinigang (with leafy vegetables), Chopsuey (with extra veggies), Ginisang 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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