Foraged Foods / Edible Wild Plants
Flowering fern, lvs Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 76% | |
| Calories | 68kcal / 2530kcal (2%) |
Macronutrients
Total Fat | 0.6 g/ 42g (1%) low | ||
| |||
Total Carbohydrates | 12.6 g/ 348g (3%) | ||
Protein | 3 g/ 71g (4%) | ||
Vitamins
Vitamin A | 0 mcg RAE/ 700mcg RAE (0%) |
Vitamin C | 46 mg/ 70mg (65%) high |
Vitamin B1 | 0 mg/ 1mg (0%) |
Vitamin B2 | 0.1 mg/ 1mg (7%) |
Vitamin B3 | 0.9 mg NE/ 16mg NE (5%) |
Minerals
Calcium | 48 mg/ 750mg (6%) |
Iron | 1.8 mg/ 12mg (15%) |
Phosphorus | 48 mg/ 700mg (6%) |
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted This is a leafy fern vegetable (flowering fern leaves). It’s a non-starchy, leafy green type of vegetable, usually eaten cooked (like sautéed or boiled) as part of a viand or side dish.
Why it matters to health
AI-assisted Leafy fern provides fiber and carbohydrates in a lighter, veggie form, plus it’s very low in fat and has no cholesterol. With about 68 kcal per 100 g, it can help you build meals that are filling without adding too many calories. The fiber supports better digestion and helps you feel satisfied, which is helpful when you’re aiming for balanced meals (3 full meals plus 1–2 snacks a day).
Healthier tips
AI-assisted - Pair it with a good protein (fish, chicken, tofu, or eggs) and a smart carb portion (rice, kamote, or bread) for a balanced plate.
- Go easy on oil and salty sauces when cooking—use garlic, onion, vinegar, calamansi, or herbs for flavor.
- Try a serving of about 1–2 cups cooked as part of your meal, especially when you’re having rice.
- If you’re adding it to soups or stews, keep the broth lighter and add more vegetables for volume.
Common Filipino dishes
Dinengdeng (with leafy greens), Ginisang gulay (sautéed fern leaves), Pinakbet (mixed vegetables), Sinigang na gulay (with fern leaves), Laing-style vegetable variation
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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