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
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 1.8 µg of vitamin K.
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.
- ✓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 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.
