Vegetables / Leafy Greens
Philippine spinach lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 23kcal / 2530kcal (0.91%) low |
Macronutrients
Protein | 0.8 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 4.6 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 37 mg/ 750mg (4%) |
Phosphorus | 7 mg/ 700mg (1%) |
Iron | 4.2 mg/ 12mg (35%) source |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Boiled Philippine spinach leaves (malunggay? no—this one is spinach), a leafy vegetable served as a simple side dish.
Why it matters to health
Leafy greens like boiled spinach are low in calories (about 23 kcal per 100 g) and help you add volume to meals without piling on fat. They provide dietary fiber (about 1.8 g) which supports regular digestion and helps you feel full. They also have some natural carbs and a little sugar, plus very low fat and cholesterol. Sodium is low (about 12 mg), which is helpful when you’re trying to keep overall salt intake in check. The fiber and low-calorie nature make it a great “everyday” veggie for your 3 meals and 1–2 snacks schedule.
Healthier tips
- Pair it with a balanced plate: add rice or root crops in a reasonable serving, plus protein (fish, chicken, tofu, eggs) and the spinach.
- For cooking, keep it light: use minimal salt. Flavor with garlic, onion, calamansi, or a little soy sauce instead of heavy salting.
- Aim for a serving of leafy greens at least most days—for example, as a side for lunch or dinner.
- If you’re having it as a snack side, keep the portion small and still combine with protein (e.g., boiled egg or tofu) for better fullness.
Common Filipino dishes
Kangkong with bagoong, Nilagang gulay, Ginataang gulay (light coconut milk), Sinigang na gulay, Dinengdeng, Paksiw na isda with greens
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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