Vegetables / Marrow Vegetables
Wax gourd fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 77% |
| Calories | 20kcal / 2530kcal (0.79%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 3.8 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 18 mg/ 70mg (25%) source |
Minerals
Calcium | 32 mg/ 750mg (4%) |
Phosphorus | 27 mg/ 700mg (3%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Wax gourd (also called upo) is a mild, watery vegetable fruit. It’s usually cooked as a side dish or added to soups and stir-fries. For 100g, it has about 20 kcal and is rich in dietary fiber (about 3.6g).
Why it matters to health
Wax gourd can help support digestive health because of its fiber. It also adds low-calorie volume to meals, which can make it easier to balance your plate during your 3 full meals plus 1–2 snacks a day. It has very little fat and low sodium, so it’s a good option when you want lighter meals. The small carbs it has come with fiber, which helps keep digestion steady.
Healthier tips
- To make it even more helpful for everyday eating:
- Pair upo with lean protein (fish, chicken, tofu, eggs) so your meal is more filling.
- Cook with less oil and use herbs, garlic, onions, and spices for flavor.
- For soups, keep the broth lighter and add more vegetables or beans for extra fiber and fullness.
- Use it as a side or part of a mixed vegetable dish—aim for about 1/2 to 1 cup per meal depending on your appetite and the rest of your plate.
Common Filipino dishes
Upo with ginisang bagoong, Ginataang upo, Tinola with upo, Upo at kalabasa in soup, Pinakbet with upo, Stir-fried upo with garlic
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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