What nutrients are in puso ng saging? A comprehensive guide

December 24, 2025 •

2 min read

Often discarded as an agricultural byproduct, the banana blossom, or puso ng saging, is gaining significant recognition as a nutritional powerhouse in many parts of Southeast Asia. But beyond its culinary versatility, what nutrients are in puso ng saging that contribute to its growing reputation as a healthy and functional food?

Quick Summary

This article explores the nutritional profile of puso ng saging, detailing its abundance of fiber, key vitamins, essential minerals like iron and potassium, and potent antioxidants.

Key Points

Rich in Fiber: Puso ng saging contains high levels of both soluble and insoluble dietary fiber, which aids digestion and promotes satiety for weight management.
Source of Essential Minerals: It is an excellent source of crucial minerals like potassium for heart health, iron for combating anemia, and magnesium for mood and anxiety reduction.
Packed with Antioxidants: The blossom is loaded with bioactive compounds such as flavonoids and phenolic acids that fight free radicals, reduce inflammation, and lower the risk of chronic disease.
Aids Women's Health: Puso ng saging has traditional and potential benefits for women's health, including regulating menstrual cycles and easing menstrual bleeding due to its iron content.
Low in Calories and Fat: As a low-calorie and low-fat food, it is an ideal ingredient for those monitoring their weight and seeking nutrient-dense options.
Supports Heart Health: The combination of potassium, antioxidants, and fiber helps regulate blood pressure, lower cholesterol, and improve overall cardiovascular well-being.

Macronutrients and Dietary Fiber

Puso ng saging is a low-calorie, low-fat ingredient that offers complex carbohydrates and protein. It is particularly known for its high dietary fiber content, which supports digestive health and weight management. The fiber includes both soluble fiber, which can help manage blood sugar and cholesterol, and insoluble fiber, which aids in regular bowel movements.

Soluble Fiber: Helps moderate blood sugar and cholesterol.
Insoluble Fiber: Supports regular bowel movements.

Micronutrients: Vitamins and Minerals

Puso ng saging provides various essential vitamins and minerals.

Essential Vitamins

Puso ng saging contains vitamins such as Vitamin A for vision and immune function, Vitamin C for immune support and tissue repair, Vitamin E as an antioxidant, and B vitamins, including B6, for brain and nerve health.

Key Minerals

This blossom is a good source of minerals. It is rich in potassium for blood pressure and muscle function, iron for preventing anemia, calcium for bone health, magnesium for nerve function and mood, and trace minerals like copper and zinc.

Antioxidants and Bioactive Compounds

Puso ng saging is rich in antioxidants and bioactive compounds like flavonoids and phenolic compounds, which help protect against oxidative stress and may reduce the risk of chronic diseases. It also contains tannins and saponins with potential antimicrobial properties.

Fresh vs. Canned Puso ng Saging: A Nutritional Comparison

Both fresh and canned puso ng saging offer nutritional value. Here is a comparison:


Nutrient	Fresh Puso ng Saging	Canned Puso ng Saging	Key Difference
Overall Quality	Optimal taste and nutrients.	Convenient, longer shelf life.	Fresh often preferred for taste.
Vitamins	High in A, C, and E.	Some reduction in water-soluble vitamins possible.	Fresh may have slightly higher vitamin content.
Fiber	Excellent source of dietary fiber.	Fiber content is well-retained.	Comparable fiber content.
Minerals	Rich source of key minerals.	Mineral content is largely retained.	Largely comparable mineral content.
Sodium	Low naturally.	Often higher due to brine preservation.	Canned has higher sodium.

How to Maximize the Nutrients in Puso ng Saging

Proper preparation helps retain nutrients.

Prep: Remove outer leaves and slice the tender core.
Soak: Soak sliced blossom in acidulated water to prevent browning and reduce bitterness.
Cook: Use quick cooking methods like steaming or stir-frying to preserve vitamins.
Incorporate: Use in various dishes, from traditional Filipino meals to vegan substitutes.

Conclusion

Puso ng saging is a nutritious ingredient with significant health benefits. Its fiber, vitamins, minerals, and antioxidants contribute to digestive health, heart health, and overall well-being. It is a versatile food that can be incorporated into a healthy diet through various preparation methods. For more information, you can refer to resources like Healthline's article on banana flowers.

Frequently Asked Questions

To prepare puso ng saging, peel off the tough outer layers until you reach the soft, pale core. Immediately slice the core and soak it in water mixed with vinegar or citrus juice for about 15 minutes. This process helps draw out the bitter sap and prevents the blossom from browning.

Yes, puso ng saging is a good source of natural iron, which helps in the production of red blood cells. Regular consumption can aid in managing and preventing iron deficiency anemia.

Yes, you can. While fresh blossoms offer peak nutrient content and texture, canned versions are a convenient and nutritious alternative. Minerals and fiber are well-retained during canning, although some water-soluble vitamins might be reduced.

Puso ng saging can support weight loss due to its high fiber and low-calorie profile. The fiber promotes a feeling of fullness, which can help control appetite and overall calorie intake.

Puso ng saging has a mild, earthy, and slightly bitter taste, often compared to an artichoke or palm heart. It readily absorbs the flavors of other ingredients, making it versatile in a wide range of dishes.

Traditionally, puso ng saging has been used to address menstrual issues. Its iron content helps replenish blood loss during menstruation, and its magnesium may help reduce cramps and anxiety.

The dietary fiber in puso ng saging, both soluble and insoluble, promotes healthy digestion. It acts as a prebiotic, nourishing beneficial gut bacteria, and helps relieve constipation.