Is Laswa Healthy? Unpacking the Nutritional Power of This Filipino Soup

December 13, 2025 •

4 min read

Laswa, a beloved Ilonggo vegetable soup, is often celebrated for its simplicity and comforting taste, but its nutritional profile is even more impressive. Loaded with a variety of fresh, local vegetables and often seasoned with simple ingredients, the question, "Is laswa healthy?" is met with a resounding yes. This dish is a powerhouse of vitamins, minerals, and fiber, making it a staple for healthy and delicious eating.

Quick Summary

This article explores the nutritional benefits of laswa, highlighting its low-calorie, high-fiber, and vitamin-rich composition. It details key ingredients, how to maximize its health potential, and compares it to other Filipino vegetable soups like Dinengdeng.

Key Points

Nutrient-Dense Vegetables: Laswa is packed with ingredients like kalabasa, malunggay, and okra, which provide high levels of Vitamins A, C, and K, as well as essential minerals.
High in Fiber: The assorted vegetables contribute significantly to the dish's fiber content, which is crucial for digestive health and weight management.
Low in Calories: With its broth base and focus on vegetables, laswa is a light, low-calorie dish that is perfect for those watching their calorie intake.
Immune-Boosting Properties: The antioxidants and vitamins from the ingredients help strengthen the body's immune system.
Excellent Source of Hydration: The soup's broth base provides excellent hydration, which is beneficial for overall health.
Supports Heart Health: The low-fat and low-sodium nature of a traditionally prepared laswa, along with potassium from ingredients like squash, supports good cardiovascular health.
Versatile and Customizable: Laswa's simple base allows for easy customization with different vegetables and protein sources to suit individual taste and dietary needs.

The Core Ingredients That Make Laswa a Nutritional Powerhouse

Laswa’s health benefits stem directly from its wholesome, natural ingredients. This simple yet flavorful soup typically contains an assortment of fresh vegetables that are abundant in the Visayas region of the Philippines. While recipes can vary, the core components consistently provide significant nutritional value.

Commonly used vegetables in laswa include:

Kalabasa (squash): A rich source of Vitamin A, which is crucial for good eyesight and a strong immune system. It also provides fiber and antioxidants.
Okra: Known for its fiber content, which aids digestion, okra also contains Vitamin C and K.
Malunggay (moringa) leaves: Often referred to as a "superfood," malunggay is packed with Vitamins A and C, calcium, and iron.
Sitaw (string beans): Contributes fiber, Vitamin C, and antioxidants to the dish.
Eggplant: Adds fiber and a unique texture, along with its own set of antioxidants.
Patola (sponge gourd): A hydrating vegetable that provides additional vitamins and minerals.

In many versions, shrimp or fish are added, which contribute lean protein and omega-3 fatty acids, further enhancing the dish's nutritional profile. The simple preparation method of boiling the ingredients preserves most of the nutrients, unlike frying or other high-heat cooking methods.

Health Benefits of Eating Laswa

The nutritional value of laswa translates into a range of health benefits that make it an excellent addition to any diet. Its combination of fresh produce and light preparation offers a wholesome meal that supports overall wellness.

Promotes Digestive Health

The high fiber content from the variety of vegetables, especially okra and string beans, helps regulate digestion and prevent constipation. A healthy digestive system is key to nutrient absorption and overall well-being.

Supports Weight Management

Laswa is naturally low in calories and fat, making it an ideal meal for those looking to manage their weight. The fiber and water content help you feel full and satisfied, reducing the likelihood of overeating.

Boosts Immunity

With ingredients like malunggay and kalabasa rich in Vitamin C and A, laswa helps strengthen the body's immune system. These antioxidants protect the body from free radical damage and reduce inflammation.

Provides Essential Vitamins and Minerals

This vegetable soup is a simple way to get a wide array of essential nutrients. From Vitamin A for healthy vision to calcium and iron from malunggay, laswa offers a comprehensive nutrient boost. The inclusion of shrimp provides quality protein, which is vital for building and repairing tissues.

Hydrating and Comforting

The clear, broth-based nature of laswa makes it very hydrating. Its simple, natural flavors also provide a sense of comfort, making it a perfect meal on a cold or rainy day.

Laswa vs. Other Filipino Vegetable Soups

Laswa is part of a larger family of Filipino vegetable soups, often sharing similarities but with distinct regional differences. Comparing it to other popular dishes highlights its unique characteristics.


Feature	Laswa (Ilonggo)	Dinengdeng (Ilocano)	Bulanglang (Batangueño)
Base	Plain water broth	Water or rice wash	Rice wash
Flavoring	Salt, bagoong alamang (shrimp paste) optional	Bagoong isda (fish paste)	Salt, patis (fish sauce)
Key Vegetables	Squash, okra, malunggay, sitaw	Ampalaya, various leafy greens	Mixed vegetables, often with fermented fish
Protein	Shrimp or fish	Grilled milkfish, fried fish	Fried fish or pork
Texture	Mild, clear, and soupy	Savory and slightly bitter	Richer and thicker from rice wash

How to Make Laswa Even Healthier

While laswa is inherently healthy, you can further enhance its nutritional profile with a few simple tweaks.

Reduce sodium: Use less salt or fish sauce. The natural sweetness of the squash and the umami from the shrimp can provide plenty of flavor without excess sodium.
Add more leafy greens: Bulk up the malunggay, saluyot, or alugbati content for an extra boost of vitamins and fiber.
Use lean protein: If adding protein, opt for lean shrimp or fish to keep the dish low in fat.
Incorporate more variety: Don't hesitate to add other seasonal vegetables like corn or sweet potatoes for added nutrients and flavor.
Use fresh ingredients: The freshest vegetables will provide the most vitamins and minerals. Shopping for local, seasonal produce is always best.

Conclusion: A Healthy and Wholesome Choice

In summary, the answer to the question "Is laswa healthy?" is a definitive yes. This Filipino vegetable soup is a fantastic example of a simple, natural dish that delivers a wealth of nutrients. By prioritizing fresh, whole ingredients and a gentle cooking method, laswa offers a low-calorie, high-fiber meal that supports digestive health, boosts the immune system, and provides essential vitamins and minerals. Its customizable nature allows for endless healthy variations, making it a comforting and nutritious choice for any occasion.

For more information on the nutrient profiles of various vegetables and the benefits of a plant-based diet, check out the resources provided by the National Nutrition Council.

Frequently Asked Questions

Laswa is a traditional Ilonggo vegetable soup from the Philippines. It is known for its simple preparation, involving boiling a mix of fresh vegetables with minimal seasoning, and often includes shrimp or fish for added flavor.

Yes, the ingredients are very healthy. The soup is made with a variety of nutritious vegetables like kalabasa (squash), malunggay (moringa), and okra, which are rich in vitamins, minerals, and fiber.

Absolutely. A vegetarian or vegan version of laswa can be made by simply omitting the shrimp or fish and seasoning with salt or vegetable bouillon. The vegetables themselves provide a satisfying flavor and texture.

To boost its nutritional value, you can add more leafy greens like spinach or increase the proportion of highly nutritious vegetables such as kalabasa and malunggay leaves.

Yes, laswa is excellent for weight loss. It is low in calories and fat, while being high in fiber, which helps promote a feeling of fullness and aids digestion.

While both are Filipino vegetable soups, laswa typically uses a simple water base and is lightly seasoned with salt or shrimp paste. Dinengdeng, from the Ilocos region, often uses fish paste (bagoong isda) for seasoning and may include fewer types of vegetables.

Boiling is a gentle cooking method that helps preserve many of the vegetables' nutrients, especially compared to frying. Since the broth is consumed, many water-soluble vitamins that may leach out are still ingested.