Vegetables / Marrow Vegetables
Ivy gourd, immature fruit, raw
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 96% |
| Calories | 28kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||
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Total Carbs | 5.2 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 43 mg/ 700mg (6%) |
Iron | 0.5 mg/ 12mg (4%) |
Potassium | 745 mg/ 2000mg (37%) high |
Sodium | 10 mg/ 1500mg (0.67%) very low |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Ivy gourd (immature fruit), eaten raw—often sliced and used in salads or as a crunchy side dish.
Why it matters to health
Ivy gourd is a low-calorie vegetable (about 28 kcal per 100 g) and provides dietary fiber (about 2.1 g). Fiber helps keep you full and supports healthy digestion, which is helpful when you’re having 3 meals plus 1–2 snacks a day. It’s also naturally low in fat and sodium (about 10 mg per 100 g), making it a good choice for everyday meals. Since it’s raw, it’s best to wash well and handle food safely to avoid stomach discomfort.
Healthier tips
- Start with a serving of about 1 cup (or around 100–150 g) as a side for lunch or dinner.
- Pair it with a protein (fish, chicken, tofu, eggs) and a carb you can measure (rice, kamote, or bread) for balanced meals.
- If you’re using it raw, rinse thoroughly and keep it chilled; consider blanching briefly if you prefer it softer.
- Add flavor with calamansi, vinegar, garlic, or herbs instead of lots of salty sauces.
Common Filipino dishes
Pinakbet, Ginataang gulay, Bagoong-based vegetable salad, Sautéed ivy gourd with garlic, Mixed vegetable stir-fry
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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