Vegetables / Leafy Greens
Pako fern lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 30% |
| Calories | 31kcal / 2530kcal (1%) low |
Macronutrients
Protein | 3.2 g/ 71g (4%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbs | 3.7 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 64 mg/ 700mg (9%) |
Iron | 1.3 mg/ 12mg (10%) |
Potassium | 434 mg/ 2000mg (21%) source |
Sodium | 6 mg/ 1500mg (0.4%) very low |
Zinc | 0.6 mg/ 7mg (9%) |
What is this food?
Pako fern leaves (pako), a leafy green vegetable commonly eaten as a side dish or mixed into viands. For 100g, it’s low in calories (about 31 kcal) and provides fiber (around 3.4g) with a small amount of carbs and sugar.
Why it matters to health
Pako is a good choice for everyday meals because it’s light on calories while giving dietary fiber to support regular digestion and help you feel full with fewer calories. It’s also naturally low in fat and cholesterol, and it has a small amount of sodium (about 6mg per 100g), which is helpful when you’re building balanced meals. The fiber and carbs are present in a modest amount, so pako can complement rice and ulam without making your plate too heavy.
Healthier tips
- Pair pako with a protein ulam (fish, chicken, tofu, or eggs) and a reasonable serving of rice for your 3 full meals.
- For snacks, you can have pako-based dishes in small portions if they’re part of a meal-style plate (e.g., with lean protein), rather than relying on it alone.
- Keep cooking methods simple: boil, sauté with minimal oil, or add to soups. Go easy on salty sauces and extra seasoning.
- Portion guide: aim for about 1–2 cups cooked pako per meal (adjust based on your rice and ulam portions).
Common Filipino dishes
Pako salad, Ginataang pako, Pinakbet with pako, Pako with bagoong, Sinigang with pako
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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