1 serving (100 grams) contains 14 calories, 0.6 grams of protein, 0.0 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
33.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.0 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 8.1 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 4.5 g | ||
| protein | 1.5 g | 3% | |
| 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
Source of Calories
About Calabash
Calabash, also known as bottle gourd, is a versatile fruit commonly grown in tropical and subtropical regions. Originating from Africa and Asia, it is widely used in cuisines such as Indian, Chinese, and Thai for its mild flavor and water content. This low-calorie food offers just 14 calories per 100 grams, making it a great choice for weight management. Rich in Vitamin C (10.1 mg per 100g) and containing calcium (26 mg) and iron (0.2 mg), calabash contributes to overall nutrition with modest amounts of fiber (0.5g) and carbohydrates (3.39g). Its protein and fat content are minimal, highlighting its role as a hydrating and light base for meals such as soups, stir-fries, and curries.
Health Benefits
- Supports immunity due to its Vitamin C content (10.1 mg per 100g).
- Promotes hydration and helps maintain electrolyte balance, as calabash contains over 90% water.
- Contributes to bone health with its calcium levels (26 mg per 100g).
Dietary Considerations
Selection and Storage
Store calabash in a cool, dry place or refrigerate uncut fruit for up to one week. For prolonged freshness, avoid cutting until ready to use.
Common Questions About Calabash Nutrition
Is calabash high in protein?
Calabash is not high in protein, as it contains only 0.62 grams of protein per 100 grams of raw calabash. It is more commonly valued for its low calorie and carbohydrate content rather than as a protein source.
Can I eat calabash on a keto diet?
Yes, calabash can be included in a keto diet in moderation. With only 3.39 grams of carbohydrates and 0.02 grams of fat per 100 grams, it is a low-carb food and works as a light vegetable option in many keto recipes.
What are the health benefits of calabash?
Calabash is low in calories (14 per 100 grams) and rich in hydration, as it has high water content. It may support digestion due to its dietary fiber (0.5 grams per 100 grams) and can be a good choice for weight management. Additionally, it contains small amounts of essential nutrients like potassium and vitamin C.
What is the recommended serving size for calabash?
A typical serving size for calabash is 1 cup of cooked slices (approximately 150-200 grams), which provides about 21-28 calories. This portion is light and filling, making it a great addition to soups, stir-fries, or stews.
How does calabash compare to zucchini in cooking?
Calabash and zucchini are both low-calorie vegetables with mild flavors, but calabash has slightly fewer calories and carbohydrates. While zucchini is softer and cooks faster, calabash is firmer and holds its shape well in stews and curries. Calabash also has a higher water content, making it ideal for soups and refreshing dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
