Kalabasa Nutrition and Benefits

According to BPI, kalabasa is widely used as a vegetable in the Philippines. It is very palatable when baked, boiled, or put in stews. The young shoots and flowers are much used as a green vegetable. The young shoots are excellent sources of calcium, phosphorus, and iron. According to Hermano and Sepulveda they are an excellent source of vitamin B. Nadkarni says that the fruit is largely used by Indians in their curries. It makes an excellent substitute for pumpkin in pies. Analyses of the fairy good source of calcium. According to Hermano it is also a good source of vitamin A.

Nadkarni reports that in India the pulp of the fruit is often used as a poultice for boils, carbuncles, unhealthy ulcers, etc. the dried pulp is a remedy for haemoptysis and hemorrhages from the pulmonary organs, being given in the form of a confection. The part of the fruit-stalk which is in immediate contract with the ripe gourd is removed, dried, made into a paste by rubbing with water, and given as a specific for bite of venomous insects of all kinds, but chiefly centipedes.

According to Planchon and Collin the seeds pulped or in emulsion, are employed as vermifuge. Greshoff tells of the occasional use of the presence of saponin in the seeds. Nadkarni reports that the seeds are given with sugar for tapeworm. They are given at bedtime, and followed next morning with a dose of castor oil. As a diuretic they are given in gonorrhea and urinary diseases. Kirtikar and Basu state that the oil from the seeds is used as a nervine tonic.

Nutritional Value per 100g of Kalabasa

Nutrient                                       Amount

Water                                         85 – 91 g
Protein                                       0.8 – 2.0 g
Fat                                             0.1 – 0.5 g
Carbohydrates                             3.3 – 11 g
Vitamin A                                   340 – 7800 IU
Vitamin B1                                  0.07 – 0.14 mg
Vitamin B2                                  0.01 – 0.04 mg
Niacin                                         0.5 – 1.2 mg
Vitamin C                                     6 – 21 mg
Calcium                                      14 – 48 mg
Iron                                             70.0 mg
Magnesium                                  16 – 34 mg
Phosphorus                                 21 – 38 mg
Energy Value                                7 – 170 Kj

Pole Sitao Health Benefits, (Sitaw,Yardlong Bean)


Pole sitao, Vigna unguiculata subsp. sesquipedalis, are a good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source for vitamin C, folate, magnesium, and manganese.


In a serving size of 100 grams of yardlong beans there are 47 calories, 0 grams of total fat, 0 mg cholesterol, 4 mg sodium (0% daily value), 8 grams of total carbohydrates (2% daily value), and 3 grams of protein (5% daily value). There is also 17% DV vitamin A, 2% DV iron, 31% DV vitamin C, and 5% DV calcium. (Percent daily values are based on a 2000 calorie diet. Individual daily values may be higher or lower depending on individual calorie needs.)

Nutritive Value of Sitaw per 100g in table

Nutrient                                   Amount

Water                                       89.0 g
Protein                                     3.0 g
Fat                                           0.5 g
Carbohydrates                          5.2 g
Fiber                                        1.3 g
Calcium                                  64.0 mg
Phosphorous                           54.0 mg.
Iron                                          1.3 mg.
Vitamin A                               167.0 IU
Vitamin B1                              0.07 mg
Vitamin C                               28.0 mg

info source: department of agriculture

Nutritionally Adequate One-Day Sample Menu for Filipinos

I used all my photoshop skills to make these images more readable. I did my best in short. However, you still need your eyeglasses. I will replace all links once I got good quality images from Food and Nutrition Research Institute.

You may also want to visit food pyramid for Filipinos and nutritionally adequate one-week menu

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pregnant one day menu


children one-day menu


teen male menu


teen female sample menu


adult sample menu


elder sample menu