Vegetables / Marrow Vegetables
Bottle gourd fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 90% |
| Calories | 20kcal / 2530kcal (0.79%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 4.3 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 12 mg/ 750mg (1%) |
Phosphorus | 16 mg/ 700mg (2%) |
Iron | 0.2 mg/ 12mg (1%) |
Potassium | 86 mg/ 2000mg (4%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Bottle gourd (also called upo) fruit. It’s a low-calorie vegetable, usually eaten cooked in soups, stir-fries, or mixed dishes.
Why it matters to health
With only 20 kcal per 100 g, upo helps you add volume to meals without taking in too many calories. It also provides dietary fiber (0.7 g), which supports regular digestion, and some potassium-like balance through its low sodium level (5 mg), making it a good choice for everyday meals. It has small amounts of sugar (2.8 g) and very little fat (0.1 g), so it fits well when you’re building a balanced plate. Since it’s a vegetable, it’s especially helpful as part of your 3 full meals plus 1–2 snacks a day—pair it with protein and healthy fats for better fullness.
Healthier tips
- Use upo as your extra veggie in viands: aim for about 1/2 cup to 1 cup cooked per meal.
- Cook it with less oil and watch the sodium from seasoning (soy sauce, bagoong, patis).
- Pair with lean protein (fish, chicken, tofu) and add a serving of rice or root crops depending on your activity.
- If you’re having it as a snack, try upo soup or a small serving of ginisang upo with protein, not just plain broth.
Common Filipino dishes
Upo at ginisang sahog, Ginataang upo, Upo soup (with chicken or pork), Pinakbet with upo, Tinolang upo
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.
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