1 serving (100 grams) contains 20 calories, 0.6 grams of protein, 0.1 grams of fat, and 4.5 grams of carbohydrates.
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Nutrition Information
Calories |
47.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.1 mg | 0% | |
| Total Carbohydrates | 10.7 g | 3% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 5.2 g | ||
| protein | 1.4 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 404.8 mg | 8% | |
* 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 Gourd
Gourds are a group of plants belonging to the Cucurbitaceae family, which includes pumpkin, squash, and bottle gourd. These versatile vegetables are native to regions like Africa, Asia, and the Americas and are commonly featured in cuisines worldwide, particularly in Indian, Chinese, and Middle Eastern dishes. Gourds are low in calories (approximately 20 kcal per 100g) and contain minimal fat but serve as a source of dietary fiber, essential minerals like calcium and iron, and antioxidant-rich vitamin C. Their hydrating properties are complemented by a high water content, making them a nutritious and light addition to meals.
Health Benefits
- Supports bone health due to calcium (20 mg per 100g).
- Boosts immunity with vitamin C (10 mg per 100g), an antioxidant that helps protect against infections.
- Aids digestion with dietary fiber (1.1 g per 100g), which promotes regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store whole gourds in a cool, dry place for up to two weeks. Cut gourds should be refrigerated and used within 3-5 days.
Common Questions About Gourd Nutrition
Is gourd high in protein?
Gourd is relatively low in protein, providing only 0.6 grams per 100 grams. It's not a significant source of protein and is better known for its low-calorie and high-water content.
Can I eat gourd on a keto diet?
Gourd can be included in a keto diet in moderation since it contains 4.5 grams of carbs per 100 grams. While not extremely low in carbs, its fiber content (1.1 grams) helps mitigate net carbs, making it a keto-friendly vegetable if consumed carefully.
What are the health benefits of eating gourd?
Gourd is low in calories (20 per 100 grams) and rich in water, making it great for hydration and weight management. It contains small amounts of fiber, which can aid digestion, and is minimally processed. However, its nutritional profile is modest compared to other vegetables.
How much gourd should I eat per serving?
A typical serving size of gourd is about 1 cup or 150 grams. This portion provides approximately 30 calories, 0.9 grams of protein, and 6.75 grams of carbohydrates, making it a light addition to meals without significantly impacting calorie or carb intake.
How does gourd compare to zucchini in terms of nutrition?
Both gourd and zucchini are low-calorie vegetables. Gourd has slightly fewer calories (20 vs. 17 per 100 grams) but more carbs (4.5 vs. 3.1 grams). Zucchini contains slightly more protein (1.2 grams compared to gourd's 0.6 grams), so zucchini may be a slightly better choice for balancing nutrients like protein.
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.
