Water Drop Squash

Nutritional Value of Teardrop Squash

According to the U.S. Department of Agriculture (USDA), 100g of teardrop squash provides:

• 30 calories

• 7g carbohydrates

• 3g dietary fiber

• 100g protein (likely a typo; should be ~1g)

• 0g fat

• 10mg vitamin C

• 350mg potassium

• 1mg iron

• 15mg magnesium

• 20mcg folate (B9)

• 25mg calcium

• 44mg phosphorus

With its impressive nutrient profile and numerous health benefits, teardrop squash is not only a delicious vegetable but also a valuable addition to any healthy diet—suitable for all ages and dietary goals.

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Health Benefits

👁 Protects Eye Health

Rich in beta-carotene, a precursor of vitamin A, teardrop squash helps maintain corneal health, supports retinal pigment production, and prevents age-related eye diseases such as macular degeneration and cataracts.

🛡 Boosts Immune System

Packed with vitamin C, a powerful antioxidant, it helps stimulate the production of white blood cells and enhances the body’s ability to fight off infections—ideal during flu seasons.

🧻 Improves Digestion

With a high fiber content, teardrop squash supports healthy digestion by promoting bowel regularity and preventing constipation. Fiber also helps maintain a balanced gut microbiome.

⚖ Supports Weight Loss

Its low calorie and high fiber composition make it a great option for those on a weight management or dieting plan. Fiber increases satiety and curbs overeating.

❤️ Heart-Healthy

Potassium in teardrop squash helps regulate blood pressure by counteracting sodium’s effects—essential for people with hypertension or at risk for cardiovascular disease.

🧬 Cancer Prevention

Rich in antioxidants like beta-carotene and vitamin C, this squash protects cells from oxidative stress—reducing the risk of cancers such as lung and skin cancer.

🦴 Bone & Dental Health

Calcium and magnesium are crucial for strong bones and teeth. Calcium builds bone mass, while magnesium regulates calcium absorption and helps prevent muscle cramps.

✨ Skin Health

Beta-carotene shields the skin from UV damage, delays signs of aging, and minimizes wrinkles. Vitamin C boosts collagen production, promoting firmer and more youthful skin.

🍬 Blood Sugar Control

Thanks to its low glycemic index and moderate carbohydrate level, teardrop squash helps stabilize blood sugar—beneficial for diabetics or those at risk of type 2 diabetes.

🧠 Brain Function

Folate (vitamin B9) supports cell formation and protects the nervous system. It’s especially critical for pregnant women, helping prevent neural tube defects in fetuses.

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Popular Dishes Made With Teardrop Squash

🥣 Teardrop Squash Soup with Shrimp

A comforting, sweet-flavored dish perfect for any season:

• Peel and clean shrimp, season with salt, pepper, and minced shallots.

• Clean the squash (leave whole or cut in half).

• Sauté the shrimp with onion, add broth, bring to boil.

• Add the squash and cook until tender.

• Garnish with scallions and pepper before serving.

🍲 Teardrop Squash Stewed with Pork Bones

Ideal for cold days, this rich and savory soup is both nourishing and satisfying:

• Clean and blanch pork or chicken bones. Simmer for 30–40 minutes to make broth.

• Add whole or halved squash, cook until soft.

• Season to taste, and garnish with scallions and cilantro.

🍵 Creamy Teardrop Squash Soup

A smooth, nutrient-rich soup that works well for breakfast or as an appetizer:

• Peel, boil, and puree the squash.

• In a pan, sauté chopped onions, add cream and chicken broth.

• Mix in squash puree, stir until smooth and creamy.

• Season with salt, pepper, and garnish with herbs.