Vegetables / Leafy Greens
Sponge gourd lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 48% |
| Calories | 37kcal / 2530kcal (1%) low |
Macronutrients
Protein | 4 g/ 71g (5%) | ||
Total Fat | 0.6 g/ 42g (1%) low | ||
| |||
Total Carbs | 3.9 g/ 348g (1%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.32 mg/ 1mg (26%) source |
Vit B2 | 0.24 mg/ 1mg (18%) source |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 12 mg/ 70mg (17%) source |
Minerals
Calcium | 74 mg/ 750mg (9%) |
Phosphorus | 110 mg/ 700mg (15%) |
Iron | 2.8 mg/ 12mg (23%) source |
Sodium | 16 mg/ 1500mg (1%) very low |
What is this food?
Sponge gourd leaves (often cooked like a leafy vegetable, similar to other “gulay” dishes).
Why it matters to health
With about 37 kcal per 100g, sponge gourd leaves are a light, filling addition to your meals. They’re low in fat and cholesterol, and they provide some carbohydrates for energy. They’re also a good choice for everyday eating because they help you add more fiber-rich, nutrient-packed vegetables to your plate—supporting better fullness and healthier daily meal balance. Sodium is low (around 16 mg per 100g), but the total sodium can still rise depending on how much bagoong, patis, or seasoning you use.
Healthier tips
- Pair with a complete meal: add 1–2 bowls of cooked gulay alongside rice and a protein (fish, chicken, tofu, or beans).
- For snacks, you can include a small serving of veggie-based ulam (not just rice) to improve balance.
- Go easy on salty condiments (bagoong/patis). Add flavor with garlic, onion, ginger, or herbs instead.
- Try cooking methods like sautéing, steaming, or boiling then lightly seasoning, so you keep it light.
Common Filipino dishes
Ginisang kalabasa (sponge gourd) with leaves, Pinakbet with kalabasa leaves, Tinola with leafy greens, Sautéed gulay (ginisang dahon ng kalabasa), Vegetable soup with leafy greens
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon