Vegetables / Leafy Greens
Squash lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 47% |
| Calories | 38kcal / 2530kcal (1%) low |
Macronutrients
Protein | 3.4 g/ 71g (4%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 4.8 g/ 348g (1%) | ||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.14 mg/ 1mg (11%) |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 1 mg NE/ 16mg NE (6%) |
Vit C | 18 mg/ 70mg (25%) source |
Minerals
Calcium | 157 mg/ 750mg (20%) source |
Phosphorus | 83 mg/ 700mg (11%) |
Iron | 1.7 mg/ 12mg (14%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Squash leaves (like kalabasa leaves), a leafy vegetable eaten cooked (often sautéed or boiled).
Why it matters to health
Squash leaves are a low-calorie vegetable that adds volume to your meals without heavy calories. They provide some carbohydrates for energy and small amounts of healthy plant nutrients. They also have a bit of fat, including saturated fat, but the overall amount is small per 100g. Sodium is low, which helps keep your daily salt intake more manageable—useful for heart health when you’re balancing meals and snacks.
Healthier tips
- Pair with a balanced plate: 1/2 veggies (like squash leaves), 1/4 protein (fish, chicken, tofu), and 1/4 rice or other carbs.
- For cooking, go easy on salty ingredients (fish sauce, bagoong, patis). Add flavor with garlic, onion, and herbs.
- Use a reasonable portion per meal (about 1–2 cups cooked for most adults) so it supports your 3 full meals plus 1–2 snacks without crowding out protein and fiber-rich staples.
- If you’re watching cholesterol or saturated fat, choose lighter cooking methods (sauté with minimal oil or boil, then sauté briefly).
Common Filipino dishes
Pinakbet, Ginataang kalabasa at kalabasa leaves, Dinengdeng (with squash leaves), Sautéed squash leaves with garlic, Laing (taro leaves with coconut milk)
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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