Kanpyo, (dried gourd strips)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.2 MG | 0% | |
| Thiamin | 0 MG | 0% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 2.9 MG | 18% | |
| Pantothenic acid | 2.6 MG | 51% | |
| Vitamin B-6 | 0.5 MG | 31% | |
| Folate, total | 61 UG | 15% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 280 MG | 22% | |
| Iron, Fe | 5.1 MG | 28% | |
| Magnesium, Mg | 125 MG | 30% | |
| Phosphorus, P | 188 MG | 15% | |
| Potassium, K | 1,582 MG | 34% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 5.9 MG | 53% | |
| Copper, Cu | 0.4 MG | 48% | |
| Manganese, Mn | 1.1 MG | 49% | |
| Selenium, Se | 2.6 UG | 5% |
Nutrition Highlights
- Very low in fat (0.6g per 100g).
- High in dietary fiber (9.8g per 100g), supporting digestive health.
- Good source of Calcium, Ca (22% DV).
- Good source of Iron, Fe (28% DV).
- Good source of Magnesium, Mg (30% DV).
- Good source of Potassium, K (34% DV).
About Kanpyo, (dried gourd strips)
These dried strips are made from the flesh of a long, white-fleshed gourd that is carefully peeled, cut into ribbons, and then dehydrated. The drying process concentrates both the flavor and nutrients, giving them a slightly sweet, earthy taste and a chewy texture when rehydrated. They are naturally low in fat and rich in dietary fiber, which supports digestive health and can help promote a feeling of fullness. With a modest amount of protein and a good source of carbohydrates, they can serve as a light, plant-based energy source in meals. Their subtle sweetness also makes them a useful ingredient for balancing savory or salty flavors in dishes.
In the kitchen, they are often soaked in water to soften before use, then incorporated into traditional rolled sushi, simmered side dishes, or vegetable medleys. They can also be cooked in a lightly sweetened soy-based broth, which enhances their flavor and makes them a satisfying filling or garnish. Because they absorb surrounding flavors well, they work beautifully in both Japanese and fusion recipes. Their long shelf life when kept dry makes them a convenient pantry staple for adding texture and nutrition to meals without adding significant fat or calories.
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