Fruits / Tropical Fruits
Palau-biyok
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 23% |
| Calories | 115kcal / 2530kcal (4%) |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||
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Total Carbs | 27.5 g/ 348g (7%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 5 mg/ 750mg (0.67%) |
Phosphorus | 37 mg/ 700mg (5%) |
Iron | 0.2 mg/ 12mg (1%) |
Potassium | 57 mg/ 2000mg (2%) |
Sodium | 11 mg/ 1500mg (0.73%) very low |
Zinc | 0.2 mg/ 7mg (3%) |
What is this food?
Palau-biyok is a type of squash/gourd (often cooked as a vegetable dish). For 100g, it has about 115 kcal, 27.5g carbohydrates, 0.3g fiber, and 23g sugar, with very low fat (0.3g) and low sodium (11mg).
Why it matters to health
Palau-biyok can be a good addition to meals because it’s low in fat and low in sodium, which helps keep your meals lighter. The carbs and naturally occurring sugar mean it can still raise blood sugar if you eat a big serving—so it’s best to pair it with protein and fiber-rich foods (like fish, chicken, eggs, tofu, or beans) to help you feel full and balance your energy. Its small amount of fiber also supports digestion, especially when combined with other high-fiber foods.
Healthier tips
- For your 3 meals and 1–2 snacks a day, keep palau-biyok to about 1/2 cup to 1 cup cooked per meal (depending on your overall rice/bread intake).
- Pair it with lean protein (fish, chicken, eggs, tofu) and add extra vegetables to boost fiber.
- If the dish is sweet (like with added sugar), reduce added sweeteners and rely more on natural flavor.
- Watch the combo: if you already have rice or noodles, keep the palau-biyok portion a bit smaller.
Common Filipino dishes
Ginataang kalabasa, Pinakbet, Adobong kalabasa, Sweetened kalabasa/palau-biyok dessert, Kalabasa at sitaw with bagoong
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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