Vegetable
cho-cho-marrow.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
19
PROTEIN
0.66g
CARBS
3.5g
FAT
0.15g
FIBER
1.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories18.9kcal—
Protein0.66g1%
Carbohydrates3.5g1%
Fiber1.6g6%
Sugar0.76g2%
Total fat0.15g0%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water93.8g—
MINERALS
Sodium1.3mg0%
Potassium120mg3%
Calcium18.6mg1%
Iron0.48mg3%
Magnesium13.1mg3%
Phosphorus21.6mg2%
Zinc0.10mg1%
Copper0.05mg6%
Manganese0.17mg7%
Selenium0.16µg0%
VITAMINS
Vitamin A1.6µg0%
Vitamin C20.2mg22%
Vitamin D5.5µg27%
Vitamin E0.09mg1%
Vitamin K1.8µg1%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.23mg1%
Pantothenic acid (B5)0.21mg4%
Vitamin B60.07mg4%
Biotin (B7)1.1µg4%
Folate (B9)63µg16%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup155g
1 tablespoon9.7g
1 teaspoon3.2g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter655g
1 piece225g
HEALTH BENEFITS
Why eat it.
- ✓Low in calories and high in fiber, which can aid in weight management and promote digestive health.
- ✓Rich in antioxidants, including vitamin C and myricetin, which help combat cellular damage.
- ✓A good source of folate, an essential nutrient for cell division and DNA synthesis, particularly important during pregnancy.
- ✓Contains potassium, which may help support healthy blood pressure levels.
COOKING TIPS
In the kitchen.
- 1Cho-cho-marrow has a mild, slightly sweet flavor and crisp texture, making it versatile for both raw and cooked applications like salads, stir-fries, stews, and soups.
- 2The skin and single, soft seed are both edible, so peeling is optional, especially for younger marrows.
- 3It readily absorbs the flavors of other ingredients, making it an excellent addition to curries, sauces, and seasoned dishes.
- 4It can be boiled, steamed, baked, stuffed, or fried. A simple preparation is to steam or boil until tender-crisp.
STORAGE
Keep it fresh.
- Store whole, unwashed cho-cho-marrow in a plastic bag in the refrigerator's crisper drawer for up to four weeks.
- Once cut, wrap it tightly in plastic wrap or place it in an airtight container in the refrigerator and use within 3-5 days.
FAQ
Frequently asked questions.
Is cho-cho marrow healthy?
Yes, cho-cho marrow is very healthy. It is exceptionally low in calories and fat while providing essential nutrients like fiber, vitamin C, and folate, which support digestion, immune function, and cellular health.
Is cho-cho marrow good for weight loss?
Absolutely. With only about 19 calories per 100g and a high water and fiber content, it helps promote satiety and fullness without a high caloric intake. It is an excellent volume-filler for weight-management diets.
Is cho-cho marrow keto-friendly?
Yes, cho-cho marrow is keto-friendly. It contains only 3.47g of carbohydrates per 100g, making it a suitable low-carb vegetable for those following ketogenic or low-glycemic diets.
What does cho-cho marrow taste like?
It has a very mild, subtle flavor often described as a cross between a cucumber and a summer squash. Because its taste is neutral, it is excellent at absorbing the flavors of the spices, sauces, and meats it is cooked with.
How do you cook cho-cho marrow?
Cho-cho marrow is highly versatile and can be steamed, boiled, sautéed, or stir-fried. It is commonly added to stews and soups, or it can be halved, stuffed with fillings, and baked like a traditional squash.
Can you eat cho-cho marrow raw?
Yes, cho-cho marrow can be eaten raw. It has a crisp, crunchy texture similar to a water chestnut or jicama, making it a refreshing addition to salads, slaws, or served thinly sliced with lime juice and chili powder.
Do you need to peel cho-cho marrow?
The skin is edible, especially on younger, smaller fruits. However, older specimens may have tougher skin that is best peeled. Note that the raw fruit can produce a sticky sap when peeled that may irritate the skin, so peeling under running water is often recommended.
Is cho-cho marrow safe for pregnant women?
Yes, it is a beneficial food during pregnancy because it is a good source of folate. Folate is an essential nutrient for DNA synthesis and proper cell division, which is critical for fetal development.
How do you store cho-cho marrow and how long does it last?
Store whole cho-cho marrow in a plastic bag in the refrigerator's vegetable crisper drawer. It is quite hardy and can last for 2 to 3 weeks. Once cut, wrap the remainder tightly and use it within 3 to 5 days.
Is cho-cho marrow gluten-free and vegan?
Yes, as a natural vegetable, cho-cho marrow is inherently gluten-free and vegan. It is a safe and nutritious choice for individuals with celiac disease or those following a strictly plant-based diet.
