Vegetables / Marrow Vegetables
Bottle gourd lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 22kcal / 2530kcal (0.87%) low |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||
Total Fat | 0.3 g/ 42g (0.71%) low | ||
| |||
Total Carbs | 3.2 g/ 348g (0.92%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 6 mg/ 70mg (8%) |
Minerals
Calcium | 88 mg/ 750mg (11%) |
Phosphorus | 33 mg/ 700mg (4%) |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Boiled bottle gourd leaves (often called “kalabasa leaves”), a leafy vegetable served as a side dish.
Why it matters to health
With only about 22 kcal per 100g, this is a light, filling veggie option that can help balance your meals. It has low sodium (about 6 mg), which is helpful for everyday heart-friendly eating. The small amount of carbohydrates and very low fat make it a good match for your 3 full meals and 1–2 snacks—especially when you want more volume on your plate without adding many calories. Since it’s a vegetable, it also supports overall diet quality by adding fiber and micronutrients (even if the exact micronutrient details aren’t listed here).
Healthier tips
- Pair it with a balanced plate: add a lean protein (fish, chicken, tofu) and a carb you can measure (rice or root crops).
- Keep the cooking simple: boil or lightly sauté with minimal oil; go easy on salty seasonings.
- If you’re eating it as a snack side, keep portions small and still include protein or a main meal component.
- For best texture and taste, don’t overcook—boil just until tender.
Common Filipino dishes
Ginataang kalabasa leaves, Dinengdeng (with leafy vegetables), Pinakbet (with mixed vegetables), Chopsuey with leafy greens, Sautéed kalabasa leaves with garlic
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.
Support Juan Nutrisyon