Vegetables / Leafy Greens
Malabar nightshade lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 59% |
| Calories | 33kcal / 2530kcal (1%) low |
Macronutrients
Protein | 2.4 g/ 71g (3%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbs | 5 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.14 mg/ 1mg (10%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 74 mg/ 750mg (9%) |
Phosphorus | 46 mg/ 700mg (6%) |
Iron | 1.4 mg/ 12mg (11%) |
Potassium | 289 mg/ 2000mg (14%) |
Sodium | 27 mg/ 1500mg (1%) very low |
Zinc | 0.1 mg/ 7mg (1%) |
What is this food?
Malabar nightshade leaves (often eaten as a leafy vegetable). They’re low in calories and are usually cooked like other greens.
Why it matters to health
For 100 g, it’s only about 33 kcal, with 2.5 g fiber to help keep you full and support smooth digestion. It also has some natural sugar (1.7 g) and very little fat (0.4 g) and sodium (27 mg), which makes it a good choice for everyday meals. Since it’s a vegetable, it helps balance your plate—especially when paired with rice and ulam.
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), use these leaves as your extra veggie at lunch or dinner. Aim for about 1–2 cups cooked (or roughly 100–200 g cooked portion). To keep it light:
- Use less oil and avoid heavy creamy sauces.
- Season with garlic, onion, or herbs; go easy on salty bagoong or patis if you’re adding them.
- If you’re eating it with fish or chicken, keep the rice portion steady and let the greens add volume and fiber.
Common Filipino dishes
Kangkong with garlic, Ginataang gulay (with less coconut milk), Tinola with leafy greens, Adobong gulay, Sinigang with mixed vegetables
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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