Vegetables / Leafy Greens
Pechay petioles, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 11kcal / 2530kcal (0.43%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 1.9 g/ 348g (0.55%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 28 mg/ 70mg (40%) high |
Minerals
Calcium | 118 mg/ 750mg (15%) |
Phosphorus | 14 mg/ 700mg (2%) |
Iron | 1.8 mg/ 12mg (15%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Boiled pechay petioles (the stalks/leaf stems of pechay). It’s a non-starchy leafy vegetable, usually eaten as a side dish or mixed into viands.
Why it matters to health
Pechay petioles are low in calories (about 11 kcal per 100 g) and provide fiber (0.6 g) that helps you feel full and supports healthy digestion. They also have low fat (0.2 g) and very low sodium (7 mg), which makes them a good choice for everyday meals. The natural sugar (0.5 g) is small and comes with fiber, so it’s generally fine as part of a balanced plate.
Healthier tips
- For your 3 meals plus 1–2 snacks a day, use pechay petioles as your vegetable base:
- Serve about 1–2 cups cooked pechay petioles per meal (or roughly a palm-sized portion if you’re using a smaller plate).
- Keep the cooking simple: boil or lightly sauté with garlic/onion; go easy on salty sauces.
- Pair with a lean protein (fish, chicken, tofu) and a carb portion (rice, kamote, or bread) to complete your plate.
- If you’re watching sodium, avoid adding too much patis, bagoong, or soy sauce—add flavor with herbs, calamansi, or pepper instead.
Common Filipino dishes
Pechay with garlic, Tinola with pechay, Ginataang pechay, Adobong pechay, Pancit with pechay, Sinigang 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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