Vegetables / Marrow Vegetables
Squash, str
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 33kcal / 2530kcal (1%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 7.5 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 29 mg/ 750mg (3%) |
Phosphorus | 19 mg/ 700mg (2%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Squash (str), a starchy vegetable (like butternut or similar squash types). It’s low in fat and provides natural sweetness from carbohydrates.
Why it matters to health
Squash helps support everyday energy because it has carbohydrates, and it also gives dietary fiber (about 1.1 g per 100 g) to help you feel full and support healthy digestion. The sugar is naturally present (about 4 g), and the sodium is very low (about 6 mg), which is good for keeping meals lighter on salt. It also has small amounts of fat (about 0.1 g) with very low saturated fat, so it’s a good vegetable choice for balanced meals.
Healthier tips
- For your 3 meals + 1–2 snacks: add squash to meals (rice + ulam) as a vegetable side or mix into soups and stews.
- Portion idea: start with 1/2–1 cup cooked squash per meal, depending on your rice portion and activity.
- Pair it with lean protein (fish, chicken, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) to make your plate more balanced.
- If you’re watching carbs, keep rice portions steady and use squash as the vegetable—not the main carb—especially for snacks.
Common Filipino dishes
Kalabasa ginisa, Ginataang kalabasa, Tinolang kalabasa, Squash soup (kalabasa soup), Adobong kalabasa, Paksiw 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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