Vegetables / Marrow Vegetables
Squash fruit, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 47kcal / 2530kcal (1%) |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 10.8 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 8 mg/ 70mg (11%) |
Minerals
Calcium | 38 mg/ 750mg (5%) |
Phosphorus | 20 mg/ 700mg (2%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Boiled squash fruit (like kalabasa), cooked as a vegetable. It’s low in fat and fairly filling because of its fiber and water content.
Why it matters to health
Squash provides dietary fiber (about 1.1 g per 100 g) which helps support regular digestion and can help you feel full between meals. It also has low sodium (about 5 mg) and very low fat, making it a good everyday side for your 3 meals plus 1–2 snacks. The natural sugar (about 3.4 g) is normal for fruit/vegetable foods—pairing squash with protein (fish, chicken, eggs, tofu) and healthy carbs (brown rice, kamote, whole grains) helps keep your meals balanced. Since it has some carbohydrates (about 10.8 g), it’s best to serve it as part of a plate, not as the only food.
Healthier tips
- For a balanced plate, aim for 1/2 cup to 1 cup boiled squash with each main meal. Add lean protein (fish, chicken, tofu, eggs) and include a smart carb portion (rice/whole grains) based on your activity. Keep it simple: boil or steam, and limit salty toppings (like too much bagoong or processed sauces). If you’re having squash as a snack, pair it with protein (e.g., squash + egg or tofu) to stay satisfied longer.
Common Filipino dishes
Ginataang kalabasa, Kalabasa at sitaw (sautéed/boiled), Tinolang kalabasa, Pinakbet (with kalabasa), Laing (taro with coconut; choose smaller portions), Sinigang na 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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