Foraged Foods / Edible Wild Plants
Pako fern lvs, boiled Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Calories | 33kcal / 2530kcal (1%) low |
Macronutrients
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbohydrates | 5.5 g/ 348g (1%) | ||||
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Protein | 1.9 g/ 71g (2%) | ||||
Vitamins
Vitamin A | 0 mcg RAE/ 700mcg RAE (0%) |
Vitamin C | 2 mg/ 70mg (2%) |
Vitamin B1 | 0 mg/ 1mg (0%) |
Vitamin B2 | 0.03 mg/ 1mg (2%) |
Vitamin B3 | 0.8 mg NE/ 16mg NE (5%) |
Minerals
Calcium | 26 mg/ 750mg (3%) |
Iron | 1 mg/ 12mg (8%) |
Phosphorus | 34 mg/ 700mg (4%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
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 Boiled pako fern (pako) leaves—a leafy vegetable commonly eaten in Filipino meals.
Why it matters to health
AI-assisted Pako is a low-calorie veggie (about 33 kcal per 100g) and provides dietary fiber (about 3.4g per 100g). Fiber helps keep you full and supports healthy digestion. It also has a small amount of carbohydrates and sugar, with very low fat and almost no cholesterol. Sodium is also low (about 6mg per 100g), which is good for everyday eating. Overall, it’s a great way to add volume and nutrients to your plate without adding many calories.
Healthier tips
AI-assisted • Aim to include pako as your ulam in one of your main meals (lunch or dinner), alongside a balanced plate of rice and a protein (fish, chicken, tofu, or eggs).
• For snacks, you can pair it with a simple protein (e.g., boiled egg or tofu) instead of extra rice-heavy snacks.
• Keep cooking simple: boil or sauté with minimal oil. If you add bagoong, use a smaller amount and balance with plain rice and more veggies.
• A practical portion: start with about 1–2 cups cooked pako per meal, depending on your appetite and activity.
• For snacks, you can pair it with a simple protein (e.g., boiled egg or tofu) instead of extra rice-heavy snacks.
• Keep cooking simple: boil or sauté with minimal oil. If you add bagoong, use a smaller amount and balance with plain rice and more veggies.
• A practical portion: start with about 1–2 cups cooked pako per meal, depending on your appetite and activity.
Common Filipino dishes
Pako salad, Ginataang pako, Pako with bagoong, Sinigang with pako, Adobong pako
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.