Towel Gourd · Luffa aegyptiaca

Gourd, dishcloth (towelgourd), raw

Nutrition facts per 100 g · edible portion

Gourds

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3 forms & preparations

Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt Gourd, dishcloth (towelgourd), raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Gourd, dishcloth (towelgourd), raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

20 kcal Calories

1.2 g Protein

4.4 g Carbs

0.2 g Fat

Very good nutrient density 46/100

How many beneficial nutrients Gourd, dishcloth (towelgourd), raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Gourd, dishcloth (towelgourd), raw come from — the split across carbs, fat & protein.

20 kcal / serving

73% from carbs

Carbs 73%

4.4 g per serving
Fat 8%

0.2 g per serving
Protein 20%

1.2 g per serving

What Gourd, dishcloth (towelgourd), raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Vitamin C13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.4 g	2%
Dietary Fiber	1.1 g	4%
Total Sugars	2.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-6 Fatty Acids	87.0 mg	—
Palmitic Acid	11.0 mg	—
Stearic Acid	5.0 mg	—
Oleic Acid	37.0 mg	—
Linoleic Acid	87.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.2 g	2%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	12.0 mg	13%
Vitamin D	0.0 mcg	0%
Vitamin E	0.1 mg	1%
Vitamin K	0.7 mcg	1%
Thiamin (B1)	0.1 mg	4%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.0 mg	3%
Folate (B9)	7.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%

Minerals	Amount	% DV
Calcium	20.0 mg	2%
Iron	0.4 mg	2%
Magnesium	14.0 mg	3%
Phosphorus	32.0 mg	3%
Potassium	139.0 mg	3%
Sodium	3.0 mg	0%
Zinc	0.1 mg	1%
Copper	0.0 mg	4%
Manganese	0.1 mg	4%
Selenium	0.2 mcg	0%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.4 g	—

About Gourd, dishcloth (towelgourd), raw

The towel gourd, better known as luffa or Chinese okra, is a tropical climbing vine in the cucumber family grown for its long, ridged green fruit. Harvested young and tender, the fruit is peeled and cooked as a mild, slightly sweet vegetable that soaks up flavor beautifully in stir-fries, curries, soups, and stews across China, India, and Southeast Asia, tasting something like a cross between zucchini and cucumber.

Picked at this stage it is low in calories and supplies water, fiber, vitamin C, and a little iron. The very same fruit leads a completely different life if left on the vine to mature: it dries into a tough, fibrous network that becomes the natural loofah sponge used for scrubbing in the bath and kitchen. The vines need a long, warm growing season and a sturdy trellis. Cook luffa soon after picking, since the tender fruit softens quickly, and choose small, firm ones for the best texture.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.