1 serving (100 grams) contains 14 calories, 0.6 grams of protein, 0.1 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
33.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.3 mg | 0% | |
| Total Carbohydrates | 8.1 g | 2% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 5.2 g | ||
| protein | 1.4 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 61.9 mg | 4% | |
| Iron | 1.0 mg | 5% | |
| 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 Ghiya
Ghiya, also known as bottle gourd or lauki, is a green, elongated vegetable commonly used in Indian, Middle Eastern, and Southeast Asian cuisines. Originating in South Asia, it has been a staple in traditional recipes such as curries, soups, and stews for centuries. Ghiya is low in calories (14 per 100g) and is rich in essential nutrients like fiber, calcium, iron, and vitamin C. It is mostly composed of water, making it hydrating and refreshing. Its mild taste and versatility allow it to be used in both savory and sweet dishes such as koftas or desserts like halwa. Bottle gourd is also used in Ayurvedic practices for its purported cooling and digestive properties.
Health Benefits
- Supports bone health due to its calcium content (26 mg per 100g).
- Boosts immunity and skin health with its vitamin C content (10 mg per 100g).
- Promotes better digestion thanks to dietary fiber (1.1g per 100g).
Dietary Considerations
Selection and Storage
Store ghiya in a cool, dry place or in the refrigerator in a breathable bag for up to a week. Peel the skin and remove seeds before cooking if they are tough, especially in mature gourds.
Common Questions About Ghiya Nutrition
Is ghiya high in protein?
Ghiya, also known as bottle gourd, is low in protein, containing just 0.6 grams per 100 grams. It is primarily valued for its hydrating properties and low-calorie content rather than being a protein source.
Can I eat ghiya on a keto diet?
Yes, ghiya can be included in a keto diet as it is low in carbohydrates, offering only 3.4 grams of carbs and 14 calories per 100 grams. However, it should be consumed in moderation to stay within daily carb limits.
What are the health benefits of ghiya?
Ghiya is rich in water content, aiding in hydration and digestion. It has only 14 calories per 100 grams, making it great for weight management. It is also a source of fiber (1.1 grams) and supports heart health due to its low sodium (6 mg) and fat (0.1 grams).
What is the recommended portion size for ghiya?
A typical recommended portion size for cooked ghiya is about 1 cup (approximately 150 grams), which contains only around 21 calories. This makes it a great addition to meals without significantly increasing calorie intake.
How does ghiya compare to zucchini?
Ghiya and zucchini are both low-calorie, hydrating vegetables, but ghiya has slightly fewer calories (14 vs. 17 per 100 grams) and a higher water content. Both are versatile in cooking, but zucchini offers slightly more protein (1.2 grams vs. 0.6 grams) and fiber (1.1 grams for ghiya vs. 1.2 grams for zucchini).
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.
