Vegetables / Leafy Greens
Pako fern lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 33kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.9 g/ 71g (2%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbs | 5.5 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 26 mg/ 750mg (3%) |
Phosphorus | 34 mg/ 700mg (4%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Boiled pako fern (pako) leaves—a leafy vegetable commonly eaten in Filipino meals.
Why it matters to health
Pako is a low-calorie veggie (about 33 kcal per 100g) and provides dietary fiber (about 3.4g per 100g). Fiber helps keep you full and supports healthy digestion. It also has a small amount of carbohydrates and sugar, with very low fat and almost no cholesterol. Sodium is also low (about 6mg per 100g), which is good for everyday eating. Overall, it’s a great way to add volume and nutrients to your plate without adding many calories.
Healthier tips
- • Aim to include pako as your ulam in one of your main meals (lunch or dinner), alongside a balanced plate of rice and a protein (fish, chicken, tofu, or eggs).
• For snacks, you can pair it with a simple protein (e.g., boiled egg or tofu) instead of extra rice-heavy snacks.
• Keep cooking simple: boil or sauté with minimal oil. If you add bagoong, use a smaller amount and balance with plain rice and more veggies.
• A practical portion: start with about 1–2 cups cooked pako per meal, depending on your appetite and activity.
Common Filipino dishes
Pako salad, Ginataang pako, Pako with bagoong, Sinigang with pako, Adobong 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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