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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
cho-cho-marrow is a versatile ingredient found in cuisines around the world. With 18.88 calories per 100g and 0.66 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →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.
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.
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.