1 serving (100 grams) contains 20 calories, 1.2 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 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.9 mg | 0% | |
| Total Carbohydrates | 10.7 g | 3% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 6.0 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| 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 Luffa
Luffa, commonly known as sponge gourd or ridge gourd, is a vine vegetable native to tropical and subtropical regions, particularly in Asia where it is a staple in various cuisines. It is characterized by its long, cylindrical shape and fibrous texture when mature. Young luffa fruits are tender and edible, often cooked in stir-fries, soups, or stews. Luffa is a low-calorie vegetable, providing only 20 calories per 100 grams. It is a good source of dietary fiber (1.2 g), vitamin C (10 mg), and small amounts of calcium and iron, making it a nutritionally light yet beneficial addition to meals.
Health Benefits
- Supports immune health due to its notable vitamin C content (10 mg per 100 g), which is an antioxidant vital for immune function.
- Aids digestive health thanks to its dietary fiber (1.2 g per 100 g), promoting regular bowel movements and gut health.
- Contributes to bone health with a modest amount of calcium (20 mg per 100 g).
Dietary Considerations
Selection and Storage
Store fresh luffa in the refrigerator, unwashed, in a perforated plastic bag for up to one week. Rinse and peel before cooking to remove the tough outer skin.
Common Questions About Luffa Nutrition
Is luffa high in protein?
Luffa is not particularly high in protein, containing about 1.2 grams of protein per 100 grams. While it can contribute to your protein intake, it is mainly valued for its low calorie and carbohydrate content rather than being a protein-rich food.
Can I eat luffa on a keto diet?
Yes, luffa can be included in a keto diet as it contains 4.5 grams of carbs and 1.2 grams of fiber per 100 grams, resulting in a net carb content of 3.3 grams. However, it should be consumed in moderation to ensure you stay within your daily carb limit.
What are the health benefits of eating luffa?
Luffa is low in calories (20 per 100 grams) and rich in water content, making it a hydrating and weight-loss-friendly food. It also provides 1.2 grams of fiber, which supports digestion, and contains small amounts of essential vitamins and minerals like vitamin C and potassium.
What is the recommended portion size for luffa?
A standard serving size of luffa is about 100-150 grams, which provides 20-30 calories, around 1.8 grams of fiber, and a low amount of fat and sugar. This amount can be adjusted depending on your total calorie or carbohydrate goals.
How does luffa compare to zucchini in cooking and nutrition?
Luffa and zucchini are both low in calories and carbs, but luffa is slightly higher in net carbs due to its 4.5 grams of total carbohydrates compared to zucchini's 3.1 grams per 100 grams. In cooking, luffa is spongier and absorbs flavors well, whereas zucchini has a smoother texture and milder taste.
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.
