Pako
Pako is a fresh, crisp salad made primarily from the young fronds of the fiddlehead fern, a seasonal wild vegetable. It is typically dressed with vinegar, salt, and sometimes tomatoes or onions, and is a beloved dish in the Philippines and other parts of Southeast Asia. The salad is known for its refreshing, slightly tangy flavor and crunchy texture.
🍽️ Nutrition at a glance
Pako is a low-calorie, nutrient-dense dish that is high in dietary fiber and provides a good source of vitamins and minerals. A typical serving is relatively low in fat and protein, with the majority of its calories coming from carbohydrates.
Nutrition breakdown
| Calories | 35 kcal |
| Protein | 2.5 g |
| Carbs | 5 g |
| Fat | 0.5 g |
| Fiber | 3 g |
| Sugar | 1.5 g |
| Sodium | 150 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 25 mg |
| Calcium | 120 mg |
| Iron | 1.5 mg |
| Potassium | 350 mg |
| Magnesium | 25 mg |
| Manganese | 0.4 mg |
| Omega-3 (ALA) | 0.1 g |
Per 1 cup (100 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pako is a foraged food, making it a seasonal delicacy that connects people to local ecosystems. Nutritionally, it is exceptionally rich in antioxidants and omega-3 fatty acids compared to many other common leafy greens.
🍽️ Related dishes
AI estimate may be inaccurate · Terms