Kanpyo (dried gourd strips)
Categories
| Macros | per 100 g |
|---|---|
| Calories | 258 kcal |
| Protein | 8.6 g |
| Fat | 0.6 g |
| Carbs | 65.0 g |
Kanpyo are thin, ribbon-like strips made by shaving and drying the flesh of a bottle gourd (Lagenaria siceraria), a traditional Japanese ingredient sold in its dried, raw form. They are most commonly rehydrated, simmered in a sweet-savory dashi-based broth, and used as a filling in futomaki sushi rolls, though they also appear in soups and simmered dishes. Per 100 g, dried kanpyo provides 258 kcal, 8.6 g of protein, 0.6 g of fat, 65 g of carbohydrates and 9.8 g of dietary fibre. The mineral content is notable: 1,582 mg of potassium, 280 mg of calcium and 188 mg of phosphorus per 100 g. On the vitamin side, kanpyo contributes 61 mcg of folate and 2.9 mg of niacin per 100 g. Suitable for vegan, vegetarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in kanpyo?
Dried kanpyo contains 258 kcal per 100 g. Because it is typically rehydrated before eating and used in small quantities — a few strips per sushi roll — the calorie contribution per serving is considerably lower than the dry-weight figure suggests.
How much potassium is in kanpyo?
Dried kanpyo contains 1,582 mg of potassium per 100 g, which is an exceptionally high concentration for a vegetable product. This is largely a result of the drying process concentrating the nutrients from the original gourd flesh.
Is kanpyo gluten-free?
Plain dried kanpyo is naturally gluten-free and appears on the gluten-free diet list. However, pre-seasoned or packaged kanpyo products may contain soy sauce or other additives that introduce gluten, so checking the label is worthwhile.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 258 kcal |
| Protein | 8.6 g |
| Fat | 0.56 g |
| Carbs | 65.0 g |
| Fiber | 9.8 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.045 g |
| Monounsaturated | 0.10 g |
| Polyunsaturated | 0.24 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 280 mg |
| Iron | 5.1 mg |
| Magnesium | 125 mg |
| Phosphorus | 188 mg |
| Potassium | 1582 mg |
| Sodium | 15.0 mg |
| Zinc | 5.9 mg |
| Copper | 0.43 mg |
| Manganese | 1.1 mg |
| Selenium | 2.6 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0.20 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0 mg |
| Riboflavin (B2) | 0.044 mg |
| Niacin (B3) | 2.9 mg |
| Pantothenic acid (B5) | 2.6 mg |
| Vitamin B6 | 0.53 mg |
| Folate (B9) | 61.0 mcg |
| Vitamin B12 | 0 mcg |
