Ginataang Kalabasa Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of ginataang kalabasa contains 85 calories, 2.2g protein, 7.5g carbs, and 5.8g fat. Ginataang Kalabasa is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 85 kcal | 4% |
| Protein | 2.2g | 4% |
| Carbohydrates | 7.5g | 3% |
| Total Fat | 5.8g | 7% |
| Fiber | 1.8g | 6% |
| Sodium | 180.0mg | 8% |
| Potassium | 18.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 280.0mg | 22% |
Is Ginataang Kalabasa Good for You?
Yes, Ginataang Kalabasa is a nutritious dish with notable mineral content. A 100g serving provides 260mg of iron (1444% Daily Value) and 45mg of zinc (409% Daily Value), making it an exceptional source of these essential minerals. It is relatively low in calories at 85 kcal per 100g while delivering 2.2g of protein and 1.8g of fiber.
Key Health Benefits of Ginataang Kalabasa
Exceptional mineral density — With 1444% of the daily iron requirement per 100g serving, Ginataang Kalabasa supports oxygen transport and energy production, making it particularly valuable for those at risk of iron deficiency.
Immune system support — The 45mg of zinc per serving (409% Daily Value) strengthens immune function and promotes wound healing, helping your body fight off infections and recover from injuries more effectively.
Bone and metabolic health — Providing 280mg of phosphorus (22% Daily Value), it is an underrated source of this mineral that works alongside calcium to maintain bone structure and support cellular energy metabolism.
Gentle on digestive health — At just 85 calories per 100g with 1.8g of fiber, Ginataang Kalabasa aids digestion without contributing excess calories, making it is suitable for those managing their weight.
Heart-conscious sodium levels — While providing savory flavor, it contains 180mg of sodium (8% Daily Value) per serving, which is moderate compared to many traditional Filipino dishes.
How Does Ginataang Kalabasa Compare?
Ginataang Kalabasa stands out among coconut-based vegetable stews for its mineral profile, particularly its iron and zinc content. Unlike lighter vegetable dishes, it is enriched by coconut milk while maintaining a calorie count lower than many comparable curries. This balance makes it is a uniquely nutrient-dense comfort food in Filipino cuisine.
Frequently Asked Questions
How many calories is in ginataang kalabasa?
Ginataang Kalabasa contains 85 calories per 100g serving, making it is a relatively low-calorie option despite being prepared with coconut milk. A typical single serving of about 150-200g would range from 128 to 170 calories depending on portion size.
Is ginataang kalabasa good for weight loss?
Ginataang Kalabasa can be part of a weight loss diet due to its low calorie density and moderate fiber content, though the coconut milk does add fat. Pairing it with lean protein and vegetable sides while controlling portion sizes makes it is a reasonable choice for calorie-conscious eating.
Does ginataang kalabasa have enough iron?
Yes, Ginataang Kalabasa is an exceptional source of iron with 260mg per 100g (1444% Daily Value), making it one of the most iron-dense foods available. This makes it is particularly beneficial for vegetarians, vegans, and anyone needing to boost their iron intake.
Is ginataang kalabasa vegan?
Ginataang Kalabasa is naturally vegan when prepared with only plant-based ingredients like squash, vegetables, and coconut milk. However, it is sometimes made with shrimp or fish, so you should verify the recipe or ask about preparation methods if following a strict vegan diet.
How should I store ginataang kalabasa leftovers?
Ginataang Kalabasa keeps well in an airtight container in the refrigerator for up to 3-4 days, or it can be frozen for up to 2-3 months. The coconut milk base actually helps preserve it is freshness during storage, making it is an excellent dish for meal prep.
How to Track Ginataang Kalabasa Nutrition with Gram
The Gram app makes logging Ginataang Kalabasa simple with AI-powered food scanning—just snap a photo and it automatically captures your serving size and full nutrient breakdown. See exactly how much iron, zinc, and other key minerals you’re getting from your meal, and track how it fits into your daily nutrition goals. Whether you’re meal prepping or enjoying it fresh, Gram helps you stay informed about every nutrient in your favorite dishes.
Frequently Asked Questions
How many calories is in ginataang kalabasa?
Ginataang Kalabasa contains 85 calories per 100g serving, making it is a relatively low-calorie option despite being prepared with coconut milk. A typical single serving of about 150-200g would range from 128 to 170 calories depending on portion size.
Is ginataang kalabasa good for weight loss?
Ginataang Kalabasa can be part of a weight loss diet due to its low calorie density and moderate fiber content, though the coconut milk does add fat. Pairing it with lean protein and vegetable sides while controlling portion sizes makes it is a reasonable choice for calorie-conscious eating.
Does ginataang kalabasa have enough iron?
Yes, Ginataang Kalabasa is an exceptional source of iron with 260mg per 100g (1444% Daily Value), making it one of the most iron-dense foods available. This makes it is particularly beneficial for vegetarians, vegans, and anyone needing to boost their iron intake.
Is ginataang kalabasa vegan?
Ginataang Kalabasa is naturally vegan when prepared with only plant-based ingredients like squash, vegetables, and coconut milk. However, it is sometimes made with shrimp or fish, so you should verify the recipe or ask about preparation methods if following a strict vegan diet.
How should I store ginataang kalabasa leftovers?
Ginataang Kalabasa keeps well in an airtight container in the refrigerator for up to 3-4 days, or it can be frozen for up to 2-3 months. The coconut milk base actually helps preserve it is freshness during storage, making it is an excellent dish for meal prep.
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Nutrition data sourced from USDA FoodData Central. Track ginataang kalabasa and thousands of other foods with the Gram app.