Vegetables / Marrow Vegetables
Sponge gourd fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 84% |
| Calories | 21kcal / 2530kcal (0.83%) low |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 4.3 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 22 mg/ 700mg (3%) |
Iron | 0.3 mg/ 12mg (2%) |
Potassium | 117 mg/ 2000mg (5%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
Zinc | 0.2 mg/ 7mg (3%) |
What is this food?
Sponge gourd (often called ampalaya sa ibang lugar is different; this one is kalabasa/upo-like sponge gourd), a mild, watery vegetable fruit commonly cooked as ginisa, stew, or in soups.
Why it matters to health
For a 100g serving, it’s low in calories (~21 kcal) and has dietary fiber (0.4g) plus some sugar (3g). The fiber helps support regular digestion and a steadier feeling of fullness, which can make it easier to balance your 3 full meals + 1–2 snacks per day. It’s also very low in fat and sodium (8mg), so it can fit well into meals without pushing your daily salt or unhealthy fats higher.
Healthier tips
- Pair it with a good protein (fish, chicken, tofu, or eggs) and a small amount of rice or other carbs for balanced meals.
- For cooking, use less oil and add flavor with garlic, onion, herbs, and spices instead of extra salt.
- If you’re watching sugar, keep the portion of sweet sauces minimal—this vegetable already has a little natural sugar.
- Try it as a side or add to soup/ulam to increase veggie volume without adding many calories.
Common Filipino dishes
Ginataang kalabasa/upo-like vegetable, Pinakbet (with sponge gourd as part of the mix), Sinigang with mixed vegetables, Vegetable ginisa (sautéed with garlic and onion), Nilagang gulay (boiled vegetable soup)
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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