Vegetables / Marrow Vegetables
Squash fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 77% |
| Calories | 68kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 15.3 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 17 mg/ 750mg (2%) |
Phosphorus | 62 mg/ 700mg (8%) |
Iron | 0.6 mg/ 12mg (5%) |
Potassium | 336 mg/ 2000mg (16%) source |
Sodium | 8 mg/ 1500mg (0.53%) very low |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Squash fruit (like kalabasa). It’s a starchy vegetable/fruit used in many Filipino meals, usually cooked (boiled, sautéed, or in soups).
Why it matters to health
Squash is a good everyday choice because it provides carbohydrates for energy (15.3g per 100g) and dietary fiber (1.6g), which can help you feel full and support healthy digestion. It also has low fat (0.2g) and very low sodium (8mg), so it fits well in balanced meals. It has some natural sugar (5.1g), so pairing it with protein and healthy fats (like fish, chicken, eggs, or beans) helps make your meal more satisfying and steady.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use squash as your vegetable side or part of your main viand—aim for about 1/2 to 1 cup cooked depending on your appetite and activity.
- Choose cooking methods like boiling, steaming, sautéing with minimal oil, or adding it to soup.
- Pair it with protein (fish, chicken, tofu, eggs, beans) and add a bit of healthy fat (like nuts or a small amount of olive/coconut oil) for better balance.
- If you’re watching blood sugar, keep portions consistent and avoid making squash the only component of your meal.
Common Filipino dishes
Ginataang kalabasa, Kalabasa at sitaw with bagoong, Pinakbet (with kalabasa), Squash soup, Nilagang kalabasa
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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