Vegetables / Marrow Vegetables
Snake gourd fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 86% |
| Calories | 18kcal / 2530kcal (0.71%) low |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||||
Total Fat | 0 g/ 42g (0%) low | ||||
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Total Carbs | 4 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 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 12 mg/ 70mg (17%) source |
Minerals
Calcium | 22 mg/ 750mg (2%) |
Phosphorus | 15 mg/ 700mg (2%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Snake gourd fruit (often called ampalaya sa labas in some areas, but more commonly known as sigarilyas/kalabasa-like vine vegetable depending on local naming). It’s a low-calorie, watery vegetable eaten as a side dish or mixed into viands.
Why it matters to health
For your daily meals and snacks, snake gourd is a helpful fiber-containing vegetable (about 0.3g fiber per 100g). Fiber supports easier digestion and helps you feel fuller, so it can balance heavier meals like rice and fried dishes. It’s also very low in fat and cholesterol, with low sodium (about 7mg per 100g), which makes it a good option for everyday eating. It has some carbs (about 4g) and natural sugar (about 2.6g), but since it’s mainly used as a vegetable portion, it fits well when you build a balanced plate.
Healthier tips
- Pair it with lean protein (fish, chicken, tofu, or eggs) and a sensible serving of rice for a complete meal.
- Try cooking methods like ginisa with minimal oil, stir-fry, steam, or torta/omelet with veggies instead of deep-frying.
- For snacks, you can include a small serving as part of a vegetable side (e.g., with soup or viand) rather than relying on sugary or salty snacks.
- Aim to include vegetables like this in at least 2 meals a day (lunch and dinner), and keep portions consistent with your appetite.
Common Filipino dishes
Ginataang kalabasa at snake gourd, Pinakbet with snake gourd, Ginisang snake gourd with bagoong, Sinigang with snake gourd, Tortang gulay with snake gourd
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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