Gourd, dishcloth (towelgourd), raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 12 MG | 13% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 7 UG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.7 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 20 MG | 2% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 139 MG | 3% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.1 MG | 4% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (20 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
About Gourd, dishcloth (towelgourd), raw
This intriguing vegetable, also known as dishcloth gourd or luffa, presents a low-calorie profile and a unique texture. It’s a member of the gourd family, cultivated for its edible fruit that resembles a cucumber in appearance. Nutritionally, it shines with a good amount of fiber, contributing to digestive health and promoting satiety. The significant fiber content also contributes to blood sugar regulation. While its protein and fat content are relatively modest, it offers a refreshing and hydrating option due to its high water content. The low-calorie density makes it a great choice for those managing their weight or simply looking for a light, filling addition to meals.
In the kitchen, this gourd is incredibly versatile. When young and tender, it can be enjoyed raw in salads, adding a mild, slightly sweet flavor and a satisfying crunch. More mature gourds are commonly used in stir-fries, curries, and soups, absorbing flavors beautifully. The texture is similar to zucchini but with a slightly more fibrous quality. Its subtle taste makes it a perfect canvas for various seasonings and spices. It's particularly popular in Asian cuisines, where it's valued for both its culinary properties and potential health benefits.
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