Vegetables / Leafy Greens
Swamp cabbage lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 28kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.5 g/ 71g (2%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 4.7 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 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 10 mg/ 70mg (14%) |
Minerals
Calcium | 51 mg/ 750mg (6%) |
Phosphorus | 25 mg/ 700mg (3%) |
Iron | 1.3 mg/ 12mg (10%) |
Sodium | 78 mg/ 1500mg (5%) low |
What is this food?
Boiled swamp cabbage (kangkong), a leafy vegetable cooked until tender.
Why it matters to health
Swamp cabbage is a low-calorie veggie (about 28 kcal per 100g) and helps you feel full without piling on calories. It provides dietary fiber (2.6g) which supports regular digestion, and it has small carbs and sugar (4.7g carbs; 0.4g sugar) that fit well into balanced meals. It also has a bit of healthy fats (0.4g total fat) and low sodium (78mg), especially when boiled with minimal added salt.
Healthier tips
- For your 3 meals + 1–2 snacks day, use this as your viable veggie side: aim for about 1–2 cups per meal (adjust to your appetite).
- Keep it lighter by using less salt and go for flavor with garlic, onion, vinegar, calamansi, or herbs.
- If you’re adding bagoong, patis, or soy sauce, use a small amount—these can raise sodium quickly.
- Pair with a balanced plate: rice or root crop (moderate), protein (fish, chicken, tofu, eggs), and this veggie to round out your meal.
Common Filipino dishes
Kangkong with garlic, Ginataang kangkong, Kangkong salad, Pinakbet (with kangkong), Sinigang with kangkong
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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