Vegetables / Leafy Greens
Squash lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 27kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.6 g/ 71g (2%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
| |||||||
Total Carbs | 4.2 g/ 348g (1%) | ||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 91 mg/ 750mg (12%) |
Phosphorus | 37 mg/ 700mg (5%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Boiled squash leaves (squash lvs). These are leafy greens cooked until tender.
Why it matters to health
Squash leaves are a low-calorie vegetable (about 27 kcal per 100g), so they help you add volume to meals without piling on calories. They also provide carbohydrates for energy, and they contain small amounts of fat (including saturated fat) and very little sodium (around 4 mg per 100g), which makes them a good everyday choice for building balanced meals. Since they’re mostly water and fiber-rich greens, they can help you feel full and support regular eating patterns (3 meals plus 1–2 snacks).
Healthier tips
- Pair with a balanced plate: add a serving of rice or root crop (if you eat it), plus a protein (fish, chicken, tofu, eggs) and squash leaves as your vegetable side.
- Keep the cooking simple: boil or sauté with minimal oil; if you use bagoong, patis, or salty seasonings, use a lighter hand to keep sodium in check.
- Portion idea: aim for at least 1–2 servings of vegetables per day, and include squash leaves in one of your meals.
- If you’re watching carbs, you can still enjoy them—just keep rice portions steady and let the greens do the “filling” work.
Common Filipino dishes
Ginataang kalabasa leaves, Dinengdeng (with squash leaves), Pinakbet (may include squash leaves), Laing (taro leaves, sometimes mixed greens), Chopsuey with squash leaves
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