Vegetables / Marrow Vegetables
Sponge gourd fruit, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 16kcal / 2530kcal (0.63%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 2.7 g/ 348g (0.78%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 25 mg/ 750mg (3%) |
Phosphorus | 23 mg/ 700mg (3%) |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Boiled sponge gourd (ampalaya? actually “kalabasa ng sponge gourd” / patola-like fruit), a light, watery vegetable dish. It’s low in calories and usually eaten as a side with rice and ulam.
Why it matters to health
Sponge gourd is a low-calorie vegetable (about 16 kcal per 100 g), so it helps you add volume to meals without piling on calories. It also provides dietary fiber (0.3 g) and sugar (2.1 g) naturally found in the vegetable—fiber supports easier digestion and helps you feel full, while the sugar is not the same as added sugar. It’s also very low in fat (0.4 g) and sodium (6 mg), which is helpful for keeping meals lighter and heart-friendly.
Healthier tips
- Pair it with a protein ulam (fish, chicken, tofu, or eggs) and a sensible rice portion for balanced meals.
- For snacks, you can include a small serving of boiled sponge gourd or add it to veggie-based sides instead of heavier snacks.
- Go easy on salty ingredients (like bagoong, patis, or extra seasoning) since the vegetable itself is already low in sodium.
- Try cooking methods like boiling or steaming; if you sauté, use minimal oil.
Common Filipino dishes
Ginataang kalabasa/sponge gourd, Pinakbet (with sponge gourd), Sinigang with sponge gourd, Chopsuey with mixed vegetables, Vegetable soup with sponge 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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