Vegetables / Leafy Greens
Pechay petioles
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 81% |
| Calories | 14kcal / 2530kcal (0.55%) low |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 2.1 g/ 348g (0.6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 27 mg/ 70mg (38%) high |
Minerals
Calcium | 140 mg/ 750mg (18%) source |
Phosphorus | 15 mg/ 700mg (2%) |
Iron | 2 mg/ 12mg (16%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
What is this food?
Pechay petioles are the crunchy stems (petioles) of pechay (bok choy). They’re usually cooked like vegetables—sautéed, stir-fried, or added to soups.
Why it matters to health
Pechay petioles are low in calories (about 14 kcal per 100 g) and provide dietary fiber (0.8 g) that helps keep you full and supports healthy digestion. They also have a small amount of carbohydrates and natural sugars (0.6 g), plus very low fat and almost no cholesterol. Sodium is also low (8 mg), which is helpful when you’re building meals around healthier, less salty options.
Healthier tips
- Pair pechay petioles with a protein (fish, chicken, tofu, or eggs) and a carb you can measure (rice, kamote, or noodles) for balanced meals.
- For a typical day (3 meals + 1–2 snacks), use pechay petioles as your extra vegetable in lunch or dinner—aim for about 1–2 cups cooked per meal if you can.
- Cook with less oil: stir-fry with garlic/onion and use a splash of water or broth to keep it flavorful.
- Go easy on salty seasonings (fish sauce, patis, soy sauce). Add flavor with calamansi, pepper, or herbs.
Common Filipino dishes
Pechay with garlic, Ginataang pechay, Tinola with pechay, Sinigang with pechay, Stir-fried pechay with egg
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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