Vegetables / Marrow Vegetables
Sponge gourd fruit Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
Consume
Limit
Avoid
| Serving Size: 100g | |
| Edible Portion: 84% | |
| Calories | 21kcal / 2530kcal (0.83%) low |
Macronutrients
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
| |||||||
Total Carbohydrates | 4.3 g/ 348g (1%) | ||||||
| |||||||
Protein | 0.7 g/ 71g (0.99%) | ||||||
Vitamins
Vitamin A | 0 mcg RAE/ 700mcg RAE (0%) |
Vitamin C | 5 mg/ 70mg (7%) |
Vitamin B1 | 0.04 mg/ 1mg (3%) |
Vitamin B2 | 0.02 mg/ 1mg (1%) |
Vitamin B3 | 0.3 mg NE/ 16mg NE (1%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Iron | 0.3 mg/ 12mg (2%) |
Phosphorus | 22 mg/ 700mg (3%) |
Potassium | 117 mg/ 2000mg (5%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
Zinc | 0.2 mg/ 7mg (3%) |
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Sponge gourd (often called ampalaya sa ibang lugar is different; this one is kalabasa/upo-like sponge gourd), a mild, watery vegetable fruit commonly cooked as ginisa, stew, or in soups.
Why it matters to health
AI-assisted For a 100g serving, it’s low in calories (~21 kcal) and has dietary fiber (0.4g) plus some sugar (3g). The fiber helps support regular digestion and a steadier feeling of fullness, which can make it easier to balance your 3 full meals + 1–2 snacks per day. It’s also very low in fat and sodium (8mg), so it can fit well into meals without pushing your daily salt or unhealthy fats higher.
Healthier tips
AI-assisted - Pair it with a good protein (fish, chicken, tofu, or eggs) and a small amount of rice or other carbs for balanced meals.
- For cooking, use less oil and add flavor with garlic, onion, herbs, and spices instead of extra salt.
- If you’re watching sugar, keep the portion of sweet sauces minimal—this vegetable already has a little natural sugar.
- Try it as a side or add to soup/ulam to increase veggie volume without adding many calories.
Common Filipino dishes
Ginataang kalabasa/upo-like vegetable, Pinakbet (with sponge gourd as part of the mix), Sinigang with mixed vegetables, Vegetable ginisa (sautéed with garlic and onion), Nilagang gulay (boiled vegetable soup)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.