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Ginataang Kalabasa (Squash in Coconut Milk) - Recipe and Nutrition Facts
37

Ginataang Kalabasa (Squash in Coconut Milk) Recipe

Ginataang Kalabasa (Squash in Coconut Milk) has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin C.

The food contains 22.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 13.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Filipino cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 37, for Ginataang Kalabasa (Squash in Coconut Milk), and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat43%
 Calories from Carbs36%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A735 IU14.7%
Vitamin C51 mg85%
Vitamin D63.2 IU15.8%
Vitamin E1.1 mg3.7%
Thiamin0.21 mg14.1%
Riboflavin0.13 mg7.9%
Niacin3.8 mg19.1%
Vitamin B60.39 mg19.4%
Folate42.4 mcg10.6%
Vitamin B120.51 mcg8.5%
Pantothenic Acid0.67 mg6.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium77 mg7.7%
Iron3.6 mg19.9%
Magnesium93.2 mg23.3%
Phosphorus205 mg20.5%
Potassium796.3 mg22.8%
Sodium653.8 mg27.2%
Zinc1.1 mg7.3%
Copper0.4 mg20.2%
Manganese0.64 mg31.9%
Selenium19.1 mcg27.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.9 g7.6%
Dietary Fiber4.5 g18%
Sugars2.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.5 g27%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12.4 g19.1%
Saturated Fat7.8 g39%
Monounsaturated Fat2.3 g
Polyunsaturated Fat1.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 246 Calories from Fat 0

% Daily Value *

Total Fat 12.4 g 19.1%

Saturated Fat 7.8 g 39%

Trans Fat

Cholesterol 65.7 mg 21.9%

Sodium 653.8 mg 27.2%

Total Carbohydrates 22.9 g 7.6%

Dietary Fiber 4.5 g18%

Sugars 2.3 g

Protein 13.5 g 27%

Vitamin A 14.7% Vitamin C 85%

Calcium 7.7% Iron 19.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1094162 Embed Table:

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