1 serving (100 grams) contains 20 calories, 1.2 grams of protein, 0.1 grams of fat, and 4.3 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 | 10.2 g | 3% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 1.2 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 1.7 mg | 9% | |
| 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 Parwal
Parwal, also known as pointed gourd, is a versatile vegetable native to the Indian subcontinent and widely used in South Asian cuisines. It is predominantly grown in India, Pakistan, and Bangladesh. This green, elongated gourd has a mild flavor, making it suitable for curries, stir-fries, and stuffed dishes. Parwal is low in calories (20 kcal per 100g) and rich in dietary fiber (2g). It provides small amounts of protein (1.2g) and contains essential micronutrients like calcium (30mg), iron (0.7mg), and vitamin C (30mg). With negligible fat (0.1g), Parwal is a light vegetable that supports general well-being and fits into many dietary plans.
Health Benefits
- High in dietary fiber (2g per 100g), which promotes healthy digestion and prevents constipation.
- Rich in vitamin C (30mg per 100g), an essential antioxidant that supports immune health and skin repair.
- Contains calcium (30mg per 100g), which aids in maintaining strong bones and teeth.
- Low in calories (20 kcal per 100g), making it an excellent option for weight management.
- Provides iron (0.7mg per 100g), which is important for red blood cell production and preventing anemia.
Dietary Considerations
Selection and Storage
Store Parwal in a cool, dry place or refrigerate in a perforated plastic bag for up to a week. Wash thoroughly and trim the ends before cooking.
Common Questions About Parwal Nutrition
Is Parwal high in protein?
Parwal is not particularly high in protein, as it contains approximately 1.2 grams of protein per 100 grams. However, it is a good addition to a balanced diet due to its low calorie and rich fiber content.
Can I eat Parwal on a keto diet?
Parwal can be incorporated into a keto diet in small quantities, as it contains 4.3 grams of carbohydrates and 2 grams of fiber per 100 grams, resulting in a net carb content of 2.3 grams. Monitor portion sizes to stay within your daily carb limit.
What are the health benefits of Parwal?
Parwal is low in calories (20 kcal per 100 grams) and rich in fiber, making it excellent for digestion and weight management. It also has small amounts of vitamins like vitamin C and vitamin A, which support immune function and vision health. Its low fat and sodium content make it heart-friendly.
How much Parwal should I include in my diet?
A typical serving of Parwal is about 1 cup (roughly 100-150 grams), which provides only 20-30 calories. This portion is a good balance for adding fiber and nutrients without significantly increasing calorie intake. Adjust portion size based on your dietary goals.
How does Parwal compare to other gourds like bottle gourd or bitter gourd?
Parwal is similar in calorie content to bottle gourd and bitter gourd but slightly higher in carbs (4.3 grams compared to ~3 grams in bottle gourd). Unlike bitter gourd, Parwal has a milder taste and is more versatile in soups, curries, and stir-fries. It is also less bitter and easier to prepare for those new to gourds.
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.
