Vegetables / Leafy Greens
Philippine spinach lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 66% |
| Calories | 133kcal / 2530kcal (5%) |
Macronutrients
Protein | 2.7 g/ 71g (3%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 3.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.18 mg/ 1mg (13%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 6 mg/ 70mg (8%) |
Minerals
Calcium | 75 mg/ 750mg (10%) |
Phosphorus | 25 mg/ 700mg (3%) |
Iron | 1.3 mg/ 12mg (10%) |
Potassium | 557 mg/ 2000mg (27%) source |
Sodium | 16 mg/ 1500mg (1%) very low |
Zinc | 0.9 mg/ 7mg (13%) |
What is this food?
Philippine spinach leaves (malunggay? no—this one is spinach), a leafy green vegetable. In a 100g serving, it’s low in calories and naturally light on fat and sodium.
Why it matters to health
Leafy greens like spinach help you get fiber (about 2.4g per 100g) which supports regular digestion and helps you feel full with fewer calories. It also has very low fat and low sodium (about 16mg), making it a good choice for everyday meals. The carbs are small (about 3.5g) and the sugar is low (about 0.7g), so it fits well alongside rice and other balanced foods. Since it’s mostly fiber and water, it’s great for building a plate that’s not too heavy.
Healthier tips
- Add spinach to your 3 full meals (e.g., as a side or mixed into ulam) and use it for 1–2 snacks by pairing it with protein (like boiled egg or tofu) if you’re having a light snack.
- For best texture and nutrients, cook it briefly (quick sauté or blanch) and avoid overcooking.
- Watch the “extras”: if you’re making it creamy or salty, go easy on salty sauces and heavy toppings; keep the focus on the greens.
- A simple portion: start with about 1–2 cups cooked or a generous serving of raw leaves, then balance with rice and a protein ulam.
Common Filipino dishes
Kangkong at spinach with bagoong, Ginisang spinach with garlic, Sinigang with spinach, Spinach omelet (with eggs), Nilagang gulay with spinach
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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