Vegetables / Leafy Greens
Swamp cabbage lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 59% |
| Calories | 39kcal / 2530kcal (1%) low |
Macronutrients
Protein | 3.3 g/ 71g (4%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 5.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.18 mg/ 1mg (13%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 44 mg/ 750mg (5%) |
Phosphorus | 63 mg/ 700mg (9%) |
Iron | 1.5 mg/ 12mg (12%) |
Potassium | 402 mg/ 2000mg (20%) source |
Sodium | 114 mg/ 1500mg (7%) low |
Zinc | 0.1 mg/ 7mg (1%) |
What is this food?
Swamp cabbage leaves (often cooked like a leafy vegetable). It’s a low-calorie, fiber-rich green, usually eaten as a side dish with rice and ulam.
Why it matters to health
For a 100g serving, it has only 39 kcal and 3.8g fiber, which helps you feel full and supports healthy digestion—useful when you’re doing 3 full meals plus 1–2 snacks a day. It also has low fat (0.4g) and low sugar (0.6g). One thing to watch is sodium (114mg), which can add up if you cook it with salty bagoong, patis, or extra seasoning.
Healthier tips
- Pair it with a balanced plate: 1/2 rice, 1/4 ulam (protein), 1/4 swamp cabbage or other veggies.
- Keep the cooking light: use garlic, onion, and a little oil; go easy on salty sauces.
- If you’re having it as a snack side, keep portions small and still prioritize your main meals for energy.
- Try steaming, sautéing with minimal oil, or adding it to soups to keep it filling without extra calories.
Common Filipino dishes
Dinengdeng, Pinakbet, Sinigang with leafy greens, Ginisang gulay, Paksiw with vegetables
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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