Fruits / Tropical Fruits
Lipoti
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 83% |
| Calories | 77kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||
Total Fat | 2.5 g/ 42g (5%) low | ||
| |||
Total Carbs | 12.9 g/ 348g (3%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 18 mg/ 70mg (25%) source |
Minerals
Calcium | 93 mg/ 750mg (12%) |
Phosphorus | 22 mg/ 700mg (3%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Lipoti is a leafy vegetable (often cooked like a side dish) that’s eaten as part of meals in Filipino households.
Why it matters to health
With about 77 kcal per 100g, lipoti is a light option that can help you build a balanced plate without adding too many calories. It also provides carbohydrates (12.9g) for energy and some fat (2.5g) for taste and satiety. Sodium is very low at 4mg, which is helpful for keeping your overall salt intake in check—especially if you’re also eating viands and bagoong/seasonings in the same day.
Healthier tips
- Pair lipoti with a good protein (fish, chicken, tofu, eggs) and a sensible serving of rice or other carbs.
- Use less bagoong, patis, or salty seasonings when cooking to keep sodium low.
- For daily eating (3 meals + 1–2 snacks), treat lipoti as your vegetable side most days—aim for a generous serving per meal.
- If you’re cooking with oil, measure it (a little goes a long way) to keep the fat content from rising.
Common Filipino dishes
Ginataang gulay, Pinakbet, Laing, Tinola (with leafy greens), Sautéed leafy vegetables (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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