Vegetables / Marrow Vegetables
Bottle gourd fruit, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 16kcal / 2530kcal (0.63%) low |
Macronutrients
Protein | 0.2 g/ 71g (0.28%) | ||||
Total Fat | 0 g/ 42g (0%) low | ||||
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Total Carbs | 3.8 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 14 mg/ 750mg (1%) |
Phosphorus | 9 mg/ 700mg (1%) |
Iron | 0.1 mg/ 12mg (0.83%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Boiled bottle gourd (also called upo), a watery vegetable served as part of meals or as a side dish.
Why it matters to health
With only about 16 kcal per 100 g, upo is a light option that helps you feel full without adding many calories. It also provides dietary fiber (about 1.1 g) which supports regular digestion, and sugar (about 2.4 g) that is naturally present in the vegetable—usually easier to fit into a balanced diet than added sugars. Sodium is very low (about 2 mg), which is helpful for keeping overall salt intake reasonable. Since it’s mostly water, it can also help with hydration when included in your daily meals.
Healthier tips
- Pair upo with a complete meal: add lean protein (fish, chicken, tofu) and healthy carbs (rice in proper portions or root crops) so you get balanced energy.
- For snacks, you can have a small serving of upo as a side or with a protein-based dip (like yogurt or a small amount of bagoong with less salt).
- Keep cooking simple: boil or lightly sauté with minimal oil; go easy on salty seasonings.
- Use it consistently across the day—aim for veggies in at least 1–2 meals daily, and include it in your 3 full meals plus 1–2 snacks as needed.
Common Filipino dishes
Upo at kalabasa ginisa, Ginataang upo (light coconut milk), Tinolang upo, Upo with fish (sinigang or steamed side), Upo salad with egg and tomatoes
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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