Philippine Food Composition Table
The list of indigenous fruits and vegetables (Excel File) was taken from the Food Composition Table of the Food and Nutrition Research Institute (FNRI). The information on other animal-based foods were intentionally taken out. If you want to buy a copy of the complete food composition table, please contact the FNRI at http://www.fnri.dost.gov.ph or log on at http://i.fnri.dost.gov.ph/ for the online database.
Please take note that we also encoded the nutritional values of the uncooked vegetables instead of the values of the cooked or boiled veggies.
To preserve all the nutrients of the veggies, you can remove the peeling (like saba) and boil it with little water. Do not throw away the water after cooking. Instead add it to the soups or offer it as a drink to your children. There are veggies (like squash) that you don't need to peel, just wash it carefully to remove the soil. Again, do not throw the water with which you boil it.
Filipinos have the habit of soaking the vegetables in water (in the belief that it will preserve the color) and then throwing the soaking water away. When you do this, you are throwing a lot of nutrients. If you still want to soak your veggies, wash them carefully before peeling, use as little water as possible and use the water with which you soak it for cooking.
Please take note that we also encoded the nutritional values of the uncooked vegetables instead of the values of the cooked or boiled veggies.
To preserve all the nutrients of the veggies, you can remove the peeling (like saba) and boil it with little water. Do not throw away the water after cooking. Instead add it to the soups or offer it as a drink to your children. There are veggies (like squash) that you don't need to peel, just wash it carefully to remove the soil. Again, do not throw the water with which you boil it.
Filipinos have the habit of soaking the vegetables in water (in the belief that it will preserve the color) and then throwing the soaking water away. When you do this, you are throwing a lot of nutrients. If you still want to soak your veggies, wash them carefully before peeling, use as little water as possible and use the water with which you soak it for cooking.
| food_composition_table__plant-based__september_2017.xls |
