Vegetables / Leafy Greens
Sponge gourd lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 14kcal / 2530kcal (0.55%) low |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||
Total Fat | 0.1 g/ 42g (0.24%) low | ||
| |||
Total Carbs | 1.8 g/ 348g (0.52%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 29 mg/ 750mg (3%) |
Phosphorus | 46 mg/ 700mg (6%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Boiled sponge gourd leaves (often called “kalabasa leaves” or “dahon ng kalabasa”)—soft, cooked leafy greens.
Why it matters to health
These greens are low in calories and light on fat, so they fit well alongside rice and viands in your daily meals. They also add small amounts of carbohydrates and very little sodium, which helps you build meals that feel filling without piling on extra calories. Since they’re mostly plant-based, they’re a good way to increase your daily veggie intake for better overall balance in your 3 meals plus 1–2 snacks routine.
Healthier tips
- Pair with a main viand (fish, chicken, tofu) and a measured serving of rice or other carbs.
- Use minimal added salt; flavor with garlic, onion, ginger, and a little bagoong or patis only if you’re watching sodium.
- For a filling plate: aim for 1–2 cups of cooked greens per meal (adjust to your appetite and activity).
- If you’re adding egg or shrimp, keep the portion small and let the greens stay the star.
Common Filipino dishes
Ginataang kalabasa leaves, Dinengdeng (with leafy greens), Chopsuey with vegetables, Pinakbet (with leafy greens), Sautéed kalabasa leaves with garlic
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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