Vegetables / Leafy Greens
Bottle gourd lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 59% |
| Calories | 43kcal / 2530kcal (1%) |
Macronutrients
Protein | 3.3 g/ 71g (4%) | ||
Total Fat | 0.6 g/ 42g (1%) low | ||
| |||
Total Carbs | 6.2 g/ 348g (1%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.16 mg/ 1mg (13%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 15 mg/ 70mg (21%) source |
Minerals
Calcium | 292 mg/ 750mg (38%) high |
Phosphorus | 77 mg/ 700mg (11%) |
Iron | 4.6 mg/ 12mg (38%) high |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Bottle gourd leaves (often called kalabasa leaves)—a leafy vegetable eaten as a side dish, usually cooked with garlic, onions, or shrimp/fish sauce.
Why it matters to health
At about 43 kcal per 100 g, bottle gourd leaves are a light, nutrient-friendly addition to your meals. They provide carbohydrates for energy, and they’re very low in fat and sodium (about 12 mg per 100 g), which helps keep your overall daily intake balanced. The small amount of fat and naturally low sodium make them a good choice to pair with rice or viand without making the meal too heavy.
Healthier tips
- Build your plate: aim for 1/2 plate vegetables at lunch or dinner, with rice and a protein (fish, chicken, tofu, or eggs).
- Keep the cooking light: use less oil and watch how much salty bagoong/soy sauce you add.
- If you’re having this as a snack side, pair it with a protein (e.g., egg or tofu) to stay full longer.
- Try variety: rotate with other leafy greens (malunggay, kangkong, pechay) across the week.
Common Filipino dishes
Ginataang kalabasa leaves, Adobong kalabasa leaves, Sautéed kalabasa leaves with garlic, Pinakbet with kalabasa leaves, Tinola with kalabasa leaves
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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