Stir fried jungle fern

Vegetable

Item Rating: 81/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		3.2 mg	17%
Potassium		634.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 114 cal (56.3%)

Protein: 25 cal (12.4%)

Carbs: 63 cal (31.3%)

About Stir fried jungle fern

Stir fried jungle fern, often known as 'paku pakis', is a traditional dish commonly found in Southeast Asian cuisines, especially in Malaysia, Indonesia, and Thailand. Jungle fern is a wild edible plant with tender fronds, prized for its earthy flavor and crunchy texture. Nutritionally, jungle fern is rich in vitamins A and C, iron, and dietary fiber, making it a low-calorie, nutrient-dense vegetable suitable for balanced diets. It is typically stir-fried with a blend of garlic, chili, and dried shrimp or served in coconut milk-based curries, contributing to its vibrant taste. The vegetable is also a good source of antioxidants, which support general health and immune function.

Health Benefits

• Supports immune health with vitamin C content (around 20 mg per 100 g)
• Improves eye health due to its high vitamin A content (8-10% DV per 100 g)
• Promotes digestive health thanks to dietary fiber, aiding in digestion and regularity
• Contributes to oxygen transport in the body with its iron content (approximately 2 mg per 100 g)
• Provides antioxidant benefits, protecting cells from oxidative damage

Dietary Considerations

Allergens: Contains shrimp (if used in recipe), peanuts (if included as garnish)

Suitable for: Vegetarian (if made without shrimp), gluten-free, low-calorie diets

Not suitable for: Seafood allergies (if shrimp is included), low-sodium diets (if soy sauce is added)

Selection and Storage

Keep jungle fern fresh by storing it in the refrigerator wrapped in a damp paper towel inside a perforated bag. Use within 2-3 days for optimal freshness.

Common Questions About Stir fried jungle fern Nutrition

Is Stir Fried Jungle Fern high in protein?

Stir Fried Jungle Fern is not particularly high in protein, as ferns are primarily composed of water and fiber. On average, 100 grams of jungle fern provides about 2-3 grams of protein, making it a moderate protein source relative to vegetables.

Can I eat Stir Fried Jungle Fern on a keto diet?

Yes, Stir Fried Jungle Fern can be part of a keto diet. It is low in carbohydrates, with approximately 3-4 grams of carbs per 100 grams when prepared traditionally, making it a keto-friendly vegetable. Ensure the stir-fry uses keto-compliant oils like coconut or avocado oil.

What are the health benefits or concerns of eating Stir Fried Jungle Fern?

Jungle fern is rich in dietary fiber, antioxidants, and vitamins such as A and C, which support healthy vision and immune function. However, some types of ferns may contain toxins like thiaminase or carcinogens when raw, so it's important to cook them thoroughly to neutralize these compounds.

What is an appropriate serving size for Stir Fried Jungle Fern?

A standard serving size for Stir Fried Jungle Fern is about 1 cup (approximately 100 grams). This portion size is low in calories (around 35-40 calories) and can complement a well-rounded meal without significantly increasing caloric intake.

How does Stir Fried Jungle Fern compare to other leafy greens?

Compared to common leafy greens like spinach or kale, jungle fern offers a unique flavor and texture but has slightly lower concentrations of iron and calcium. However, it is richer in certain antioxidants and is a great addition to diversify your vegetable intake. Be sure to stir-fry it briefly to retain its nutrients and crisp texture.

Data Sources & Scientific References