Calabash · Lagenaria siceraria
Gourd, white-flowered (calabash), raw
Nutrition facts per 100 g · edible portion
GourdsDietary labels are inferred automatically from Gourd, white-flowered (calabash), 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.
Very good nutrient density 41/100
How many beneficial nutrients Gourd, white-flowered (calabash), 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, white-flowered (calabash), raw come from — the split across carbs, fat & protein.
84% from carbs
-
Carbs 84%3.4 g per serving
-
Fat 1%0.0 g per serving
-
Protein 15%0.6 g per serving
What Gourd, white-flowered (calabash), raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
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 | 3.4 g | |
| Dietary Fiber | 0.5 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.0 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-6 Fatty Acids | 9.0 mg | — |
| Palmitic Acid | 1.0 mg | — |
| Stearic Acid | 0.0 mg | — |
| Oleic Acid | 4.0 mg | — |
| Linoleic Acid | 9.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.6 g | |
| Histidine | 4.0 mg | — |
| Isoleucine | 33.0 mg | — |
| Leucine | 36.0 mg | — |
| Lysine | 21.0 mg | — |
| Methionine | 4.0 mg | — |
| Phenylalanine | 15.0 mg | — |
| Threonine | 18.0 mg | — |
| Tryptophan | 3.0 mg | — |
| Valine | 27.0 mg | — |
| Arginine | 14.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | 10.1 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.3 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 6.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 26.0 mg | |
| Iron | 0.2 mg | |
| Magnesium | 11.0 mg | |
| Phosphorus | 13.0 mg | |
| Potassium | 150.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 0.7 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.1 mg | |
| Selenium | 0.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.4 g | — |
About Gourd, white-flowered (calabash), raw
The calabash (Lagenaria siceraria), better known as the bottle gourd, opo squash, or lauki, is a pale-green gourd with smooth skin and mild white flesh, harvested young as a tender vegetable. Long and club-shaped or rounded, it has a soft, watery texture and a delicate, slightly sweet flavor that soaks up the spices and broths around it. A staple across India, China, Africa, and the Caribbean, bottle gourd is very low in calories and made mostly of water, supplying some fiber, vitamin C, and a refreshing, cooling quality.
It is peeled and cooked into curries, dals, stir-fries, soups, and stews, and grated into Indian flatbreads and the sweet halwa and kheer, but never eaten raw, and any rare bitter-tasting gourd should be discarded. When mature and dried, the hard hollow shell is used as a vessel or utensil. Choose firm, light-green gourds that feel heavy, and store bottle gourd in the refrigerator.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Gourd, white-flowered (calabash), raw?
There are 14 calories in 100 g of Gourd, white-flowered (calabash), raw, or about 108 calories in 1 gourd (771 g).
How much protein is in Gourd, white-flowered (calabash), raw?
Gourd, white-flowered (calabash), raw contains 0.6 g of protein per 100 g.
How many carbs are in Gourd, white-flowered (calabash), raw?
Gourd, white-flowered (calabash), raw has 3.4 g of carbohydrates per 100 g.
How much fat is in Gourd, white-flowered (calabash), raw?
Gourd, white-flowered (calabash), raw provides 0.0 g of total fat per 100 g.
What is Gourd, white-flowered (calabash), raw a good source of?
Gourd, white-flowered (calabash), raw is a good source of Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.
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Compare Gourd, white-flowered (calabash), raw with…
- Gourd, white-flowered (calabash), raw vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
- Gourd, white-flowered (calabash), raw vs Melon balls, frozen
- Gourd, white-flowered (calabash), raw vs Seeds, pumpkin and squash seed kernels, roasted, without salt
- Gourd, white-flowered (calabash), raw vs Pickles, cucumber, sweet (includes bread and butter pickles)
- Gourd, white-flowered (calabash), raw vs Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)
- Gourd, white-flowered (calabash), raw vs Gourd, dishcloth (towelgourd), raw