Vegetables / Marrow Vegetables
Wax gourd fruit, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 13kcal / 2530kcal (0.51%) low |
Macronutrients
Protein | 0.1 g/ 71g (0.14%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 3 g/ 348g (0.86%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 16 mg/ 750mg (2%) |
Phosphorus | 11 mg/ 700mg (1%) |
Iron | 0.1 mg/ 12mg (0.83%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Boiled wax gourd (also called upo or winter melon), a watery, mild-tasting vegetable usually eaten as a side dish or in soups.
Why it matters to health
Wax gourd is low in calories (about 13 kcal per 100 g) and has a small amount of carbs, making it a good choice to add volume to meals without taking over your plate. It also provides dietary fiber (about 0.9 g per 100 g), which can help support regular digestion. With very low fat and cholesterol, it’s generally heart-friendly. Sodium is also low (about 4 mg per 100 g), which helps keep your overall daily salt intake in check. It has some natural sugar (about 1 g per 100 g), but this is usually not a problem when you eat it as part of a balanced meal.
Healthier tips
- Pair it with a complete meal: add lean protein (fish, chicken, tofu, eggs) and a carb portion (rice, kamote, or bread) so you get energy and muscle support.
- For snacks, you can have a small bowl of soup with upo plus a protein side (e.g., boiled egg or yogurt) to stay full longer.
- Go easy on salty seasonings (fish sauce, bagoong, patis). Use aromatics like garlic, ginger, and herbs for flavor.
- Try adding upo to mixed veggie dishes or soups to increase fiber and help balance your plate.
Common Filipino dishes
Upo soup, Ginataang upo, Pinakbet with upo, Nilagang baka with upo, Upo at kalabasa stew
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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