Vegetables / Leafy Greens
Libas, mature lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 90kcal / 2530kcal (3%) |
Macronutrients
Protein | 3.8 g/ 71g (5%) | ||||||
Total Fat | 1.3 g/ 42g (3%) low | ||||||
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Total Carbs | 15.7 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 30 mg/ 70mg (42%) high |
Minerals
Calcium | 768 mg/ 750mg (102%) high |
Phosphorus | 76 mg/ 700mg (10%) |
Iron | 3.1 mg/ 12mg (25%) source |
Potassium | 1053 mg/ 2000mg (52%) high |
Sodium | 9 mg/ 1500mg (0.6%) very low |
Zinc | 0.5 mg/ 7mg (7%) |
What is this food?
Libas (mature leaves), a leafy vegetable often cooked as a side dish (like ginisa or with soup).
Why it matters to health
Libas is a good source of dietary fiber (about 8.7g per 100g), which helps keep you full and supports healthy digestion. It also provides carbohydrates but with low sugar, so it’s a practical choice for everyday meals. The fat is low, and sodium is very low (about 9mg), which makes it easier to fit into balanced eating—especially if you’re watching salt. The fiber can be especially helpful when paired with rice and viands to make your meal more filling and balanced.
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), include libas as your vegetable side at lunch or dinner.
- Use lighter cooking: sauté with a small amount of oil and aromatics; avoid heavy sauces.
- If you’re adding it to rice meals, aim for about 1–2 cups cooked (or roughly 100g raw equivalent) so you get fiber without crowding your plate.
- If you’re sensitive to fiber, start with a smaller portion and increase gradually.
Common Filipino dishes
Ginataang libas, Sinigang na libas, Pinakbet with libas, Ginisang libas, Laing-style libas
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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