93
Vegetable
Kanpyo
93/ 100
Kanpyo is a dried gourd strip (from calabash squash) traditionally used in Japanese cuisine, offering exceptional fiber content and mineral density with minimal calories. It provides substantial potassium, calcium, and iron while remaining low in sodium.
Nutrition · per ~40 g serving · ≈ ⅓ cup chopped
🔥 Calories
103/ 2000 kcal day
🥩Protein3.4 g7% DV
🍞Carbs26.0 g9% DV
🥑Fat0.2 g<1% DV
🌿Fiber3.9 g14% DV
≈ 22g net carbs · carbs − fiber
Vitamins
- Vitamin B61.0 mg60% DV
- Niacin1.2 mg7% DV
- Folate24.4 mcg6% DV
- Riboflavin0.02 mg1% DV
- Vitamin C0.08 mg<1% DV
Minerals
- Zinc2.3 mg21% DV
- Manganese0.45 mg20% DV
- Copper0.17 mg19% DV
- Potassium632.8 mg13% DV
- Magnesium50.0 mg12% DV
- Iron2.0 mg11% DV
- Calcium112.0 mg9% DV
- Phosphorus75.2 mg6% DV
- Selenium1.0 mcg2% DV
- Sodium6.0 mg<1% DV
Other
- Polyunsaturated Fat0.10 g
- Monounsaturated Fat0.04 g
- Saturated Fat0.02 g
BioactivesEstimated
- Inulin / Prebiotic fibre~1.2 g
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 169241
Score · 93/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality8.2 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content9.9 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin B6150% DV
- Zinc53% DV
- Manganese49% DV
- Copper48% DV
- Potassium34% DV
Overview
Kanpyo (dried calabash gourd) is a traditional Japanese ingredient made from the dried strips of bottle gourd, used primarily in sushi and vegetable dishes. Despite its dried form, it retains remarkable nutritional density: per 100g it delivers 9.8g of fiber for digestive health, 1,582mg of potassium for cardiovascular function, and 280mg of calcium for bone density. The high micronutrient concentration—particularly iron (5.12mg), zinc (5.86mg), and magnesium (125mg)—supports immune function and metabolic processes. With only 258 calories and minimal fat, kanpyo is an efficient nutrient vehicle. Its low sodium (15mg) and high potassium make it particularly valuable for blood pressure regulation. The modest 8.58g of protein, combined with carbohydrates, provides sustained energy without glycemic burden. Kanpyo's role in longevity diets stems from its contribution to mineral balance, gut health through resistant starch and fiber, and its integration into traditional diets associated with healthspan. The prebiotic fiber content supports beneficial gut microbiota populations linked to metabolic health and immune resilience.
Health Benefits (5)
- Cardiovascular health and blood pressure regulationstrongHigh potassium (1,582mg per 100g) supports vasodilation and sodium-potassium balance, reducing hypertension risk; low sodium profile prevents fluid retention
- Bone density and skeletal integritystrongCalcium (280mg) and magnesium (125mg) work synergistically to mineralize bone matrix and regulate osteoblast activity
- Digestive health and metabolic endotoxemia reductionmoderatePrebiotic fiber (9.8g) feeds beneficial Faecalibacterium and Akkermansia species, strengthening intestinal barrier function and reducing lipopolysaccharide translocation
- Iron bioavailability and oxygen transportmoderateProvides 5.12mg iron per 100g; dried form concentrates bioavailable non-heme iron; pairing with vitamin C sources enhances absorption
- Immune function and zinc-dependent enzyme activitymoderateZinc content (5.86mg) supports T-cell differentiation, metallothionein synthesis, and barrier function in intestinal epithelium
Food Pairings
- ·Pair with citrus (orange, lemon, grapefruit) because vitamin C dramatically increases non-heme iron absorption through chelation complex formation
- ·Combine with fermented foods (miso, tempeh, kimchi) because probiotics enhance mineral bioavailability and prebiotic fiber fermentation produces short-chain fatty acids
- ·Include with cruciferous vegetables (broccoli, kale) because their sulfur compounds support Phase II detoxification while kanpyo's fiber aids toxin elimination
- ·Mix with fatty fish (salmon, mackerel) because omega-3 lipids enhance calcium absorption and reduce inflammation associated with mineral-deficiency states
Practical Tips
- ·Rehydrate kanpyo by soaking in warm water for 10-15 minutes until pliable; discard water and rinse thoroughly to remove surface dust and reduce sodium if any is added during drying
- ·Toast dried kanpyo briefly in a dry skillet before rehydration to develop umami notes and improve digestibility by reducing oligosaccharide content
- ·Store unopened packages in cool, dry conditions away from direct light for up to 2 years; once opened, keep in airtight container to maintain moisture barrier and prevent oxidation
- ·Use in vegetable broths, miso soups, or simmered vegetable medleys where the extended cooking time (20-30 minutes) ensures complete gelatinization of cell walls and maximum nutrient accessibility
- ·Include kanpyo 4-5 times weekly as part of a fiber-rich protocol; start with smaller portions (15-20g) if unaccustomed to high fiber to allow microbiome adaptation and minimize gas production
Optimal Timing
☀️
midday
Best with food
Consumed at lunch or dinner allows prolonged intestinal transit and maximum prebiotic fermentation; fiber content supports satiety for afternoon sustained energy; pairing with lunch meals containing vitamin C sources optimizes iron absorption during peak digestive enzyme activity
While kanpyo contains minimal calories (258/100g), its carbohydrate and fiber density breaks a fast; best reserved for eating windows to maximize nutrient synergy with complementary foods
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow kanpyo stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower kanpyo is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#135 of 138
258kcalvs50.4kcal avg
+412% above category average
Protein#6 of 138
8.6gvs2.5g avg
+239% above category average
Fiber#5 of 138
9.8gvs2.9g avg
+242% above category average
Vitamin B6#2 of 109
2.6mgvs0.5mg avg
+412% above category average
Zinc#2 of 121
5.9mgvs0.6mg avg
+916% above category average
Manganese#10 of 124
1.1mgvs0.6mg avg
+105% above category average
Copper#7 of 122
0.4mgvs0.2mg avg
+117% above category average
Common questions
What people ask about kanpyo
What is kanpyo?
Kanpyo is classified as a vegetable. Kanpyo is a dried gourd strip (from calabash squash) traditionally used in Japanese cuisine, offering exceptional fiber content and mineral density with minimal calories.
Is kanpyo healthy?
Kanpyo scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B6, Zinc, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is kanpyo high in protein?
Not particularly. A 40 g serving provides about 3.4 g of protein (~7% of the 50 g daily value).
Is kanpyo high in fiber?
It's a moderate source of fiber. A 40 g serving provides about 3.9 g of fiber (~14% of the 28 g daily value).
What vitamins and minerals are in kanpyo?
In a 40 g serving, kanpyo is highest in Vitamin B6 (~60% DV), Zinc (~21% DV), Manganese (~20% DV), Copper (~19% DV), Potassium (~13% DV).
Is kanpyo keto-friendly?
Not really. A 40 g serving has about 22.1 g of net carbs (26 g total minus 3.9 g fiber).
When is the best time to eat kanpyo?
Best in the midday. Consumed at lunch or dinner allows prolonged intestinal transit and maximum prebiotic fermentation; fiber content supports satiety for afternoon sustained energy; pairing with lunch meals containing vitamin C sources optimizes iron absorption during peak digestive enzyme activity
How much kanpyo should I eat?
A typical serving is around 40 g (~103 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating kanpyo alongside several other vegetable sources.
What pairs well with kanpyo?
Kanpyo pairs nicely with: Pair with citrus (orange, lemon, grapefruit) because vitamin C dramatically increases non-heme iron absorption through chelation complex formation; Combine with fermented foods (miso, tempeh, kimchi) because probiotics enhance mineral bioavailability and prebiotic fiber fermentation produces short-chain fatty acids; Include with cruciferous vegetables (broccoli, kale) because their sulfur compounds support Phase II detoxification while kanpyo's fiber aids toxin elimination; Mix with fatty fish (salmon, mackerel) because omega-3 lipids enhance calcium absorption and reduce inflammation associated with mineral-deficiency states.
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Connect the dots
Signature nutrients in Kanpyo
These are the nutrients kanpyocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.