Vegetables / Leafy Greens
Pechay lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 21kcal / 2530kcal (0.83%) low |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 2.4 g/ 348g (0.69%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 54 mg/ 70mg (77%) high |
Minerals
Calcium | 155 mg/ 750mg (20%) source |
Phosphorus | 30 mg/ 700mg (4%) |
Iron | 2.6 mg/ 12mg (21%) source |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Boiled pechay (bok choy leaves and stems). It’s a leafy vegetable, usually served as a simple side dish with meals.
Why it matters to health
Pechay is low in calories (about 21 kcal per 100g) and provides dietary fiber (about 1.1g) to help keep your digestion regular. It also has some natural sugars (about 0.8g) but comes with fiber, which helps make it more filling. Sodium is very low (about 12mg), so it’s a good choice for everyday meals. Plus, it has very little fat (about 0.5g), making it a light option for balancing your plate.
Healthier tips
- For a balanced day (3 full meals + 1–2 snacks), use pechay as your vegetable side at lunch or dinner. Try these practical tips:
- Portion: aim for at least 1/2 to 1 cup cooked pechay per meal, depending on your appetite.
- Flavor smart: season with garlic, onion, calamansi, or a small amount of bagoong/soy instead of heavy salty sauces.
- Pair it with protein and carbs: add fish, chicken, tofu, or eggs, and serve with rice or other carbs in a reasonable serving.
- If you’re watching cholesterol/salt, boiled pechay is a great base because it’s naturally low in both.
Common Filipino dishes
Pechay with garlic, Ginataang pechay, Tinola with pechay, Sinigang na pechay, Chop suey with pechay
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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