Vegetables / Leafy Greens
Pechay lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 93% |
| Calories | 22kcal / 2530kcal (0.87%) low |
Macronutrients
Protein | 2.1 g/ 71g (2%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 2.6 g/ 348g (0.75%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 44 mg/ 70mg (62%) high |
Minerals
Calcium | 93 mg/ 750mg (12%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 1.5 mg/ 12mg (12%) |
Potassium | 342 mg/ 2000mg (17%) source |
Sodium | 13 mg/ 1500mg (0.87%) very low |
Zinc | 0.5 mg/ 7mg (7%) |
What is this food?
Pechay (bok choy) leaves—leafy green vegetables, usually eaten as part of viands or mixed into soups and stir-fries.
Why it matters to health
Pechay is low in calories (about 22 kcal per 100g) and has dietary fiber (1.2g) to help you feel full and support healthy digestion. It also provides potassium-rich, hydrating veggie benefits (even if not listed here, leafy greens commonly do), plus small amounts of natural sugars (0.9g) that come with fiber. For heart health, it has very low fat (0.4g) and no cholesterol. Sodium is also low (13mg), which makes it a great choice when you’re building balanced meals—especially for your 3 full meals and 1–2 snacks a day.
Healthier tips
- Pair pechay with a good protein (fish, chicken, tofu, or eggs) and a serving of carbs (rice, brown rice, or kamote) for balanced meals.
- Go easy on salty sauces: use less soy sauce or fish sauce, and add flavor with garlic, onion, ginger, and herbs.
- For best fiber intake, include pechay in meals more often—like 1–2 servings per day if you can, especially with lunch or dinner.
- Choose cooking methods like sautéing with minimal oil, steaming, or adding to soups.
Common Filipino dishes
Pechay with garlic, Ginataang pechay, Tinola with pechay, Sinigang na pechay, Stir-fried pechay with tofu
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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