Vegetables / Leafy Greens
Libas, young lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 84kcal / 2530kcal (3%) |
Macronutrients
Protein | 2.8 g/ 71g (3%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 16.5 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 51 mg/ 70mg (72%) high |
Minerals
Calcium | 131 mg/ 750mg (17%) source |
Phosphorus | 65 mg/ 700mg (9%) |
Iron | 1.2 mg/ 12mg (10%) |
Potassium | 210 mg/ 2000mg (10%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
Zinc | 0.6 mg/ 7mg (9%) |
What is this food?
Libas (young leaves), a leafy vegetable commonly used in Filipino dishes like ginisang libas or as a side for meals.
Why it matters to health
Libas is low in fat and cholesterol, so it fits well with everyday meals. It has dietary fiber (about 7.4 g per 100 g), which helps keep you full and supports healthy digestion. The carbohydrates are mostly balanced with fiber, and it has low sugar (about 1.4 g). It’s also a good choice for adding volume to your plate without adding many calories (about 84 kcal per 100 g). Sodium is very low (about 7 mg), which is helpful since many Filipinos get sodium from sauces and processed foods.
Healthier tips
- For your 3 meals + 1–2 snacks: use libas as a vegetable side at lunch or dinner (about 1–2 cups cooked, depending on your appetite).
- Cook it with less oil and flavor with garlic, onions, tomatoes, or bagoong in small amounts.
- If you add protein (fish, tofu, chicken), aim for a balanced plate: 1/2 vegetables like libas, 1/4 protein, and 1/4 rice or other carbs.
- Watch the sauce: if you use salty ingredients (like patis or bagoong), keep the serving small to maintain a lower sodium intake.
Common Filipino dishes
Ginisang libas, Tinola with libas, Laing (with libas as variation), Sinigang with libas, Paksiw with 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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