Bottle gourd

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 15 calories, 0.6 grams of protein, 0.1 grams of fat, and 3.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		35.7
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.5 mg	0%
Total Carbohydrates		8.6 g	3%
	Dietary Fiber	2.9 g	10%
	Sugars	6.0 g
protein		1.4 g	2%
Vitamin D		0 mcg	0%
Calcium		61.9 mg	4%
Iron		0.5 mg	2%
Potassium		357.1 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (4.3%)

Protein: 5 cal (13.4%)

Carbs: 34 cal (82.3%)

About Bottle gourd

Bottle gourd, also known as calabash or lauki, is a versatile vegetable commonly cultivated in tropical and subtropical regions. Originating from Africa, it has become a staple in Indian, Southeast Asian, and Middle Eastern cuisines. This light green vegetable has a high water content (about 92%) and is low in calories, making it a refreshing addition to meals. It is also a good source of vitamin C, potassium, and small amounts of vitamin B6, magnesium, and fiber. Bottle gourd is often consumed cooked in curries, soups, or stir-fries, but it can also be juiced for detox purposes. Its light, slightly sweet flavor makes it a popular choice for healthy and hydrating dishes.

Health Benefits

• Supports hydration due to its high water content (approximately 92% water).
• Promotes heart health as it is rich in potassium, which helps regulate blood pressure.
• Aids digestion with dietary fiber, which prevents constipation and supports gut health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Individuals with bottle gourd allergy or those sensitive to cucurbitacins in rare cases

Selection and Storage

Store whole bottle gourd in the refrigerator for up to a week. Avoid cutting it until use, as it will oxidize and lose freshness quickly.

Common Questions About Bottle gourd Nutrition

Is bottle gourd high in protein?

Bottle gourd is not particularly high in protein; it contains approximately 0.6 grams of protein per 100 grams. It is primarily known for its low-calorie and high-water content rather than its macronutrient profile.

Can I eat bottle gourd on a keto diet?

Yes, bottle gourd can be eaten on a keto diet as it is low in carbs, with approximately 3.4 grams of carbohydrates per 100 grams. Its high fiber and water content make it a keto-friendly vegetable when consumed in moderation.

What are the health benefits of eating bottle gourd?

Bottle gourd is a hydrating vegetable, with about 92% water content, making it excellent for maintaining hydration. It is rich in vitamin C, B vitamins, and antioxidants, supporting immune function and digestion. Its high fiber content also promotes gut health and can aid in managing weight.

What is the recommended serving size of bottle gourd?

A typical serving size of cooked bottle gourd is around 1 cup (about 100 grams), which provides only about 15 calories. It can be incorporated into soups, curries, or smoothies for a light and hydrating meal.

How does bottle gourd compare to zucchini in nutrition?

Bottle gourd and zucchini are both low-calorie options, but bottle gourd has slightly fewer calories (15 kcal per 100 grams vs. zucchini's 17 kcal). Both are rich in water and fiber, but zucchini typically contains more potassium and vitamin A than bottle gourd.

Data Sources & Scientific References