Gourd, white-flowered (calabash), 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 | 10.1 MG | 11% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 6 UG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 26 MG | 2% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 11 MG | 3% | |
| Phosphorus, P | 13 MG | 1% | |
| Potassium, K | 150 MG | 3% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.0 MG | 3% | |
| Manganese, Mn | 0.1 MG | 3% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (14 kcal per 100g), suitable for weight management.
- Very low in fat (0.0g per 100g).
About Gourd, white-flowered (calabash), raw
This versatile vegetable is actually a type of gourd with a smooth, light green skin and white flesh. It's remarkably low in calories, making it an excellent choice for those watching their caloric intake. With just 14 calories per 100 grams, it's primarily composed of water and contains a modest amount of carbohydrates, fiber, and a small amount of protein. The fiber content, though not high, contributes to digestive health and helps promote a feeling of fullness.
In the kitchen, this gourd is prized for its mild flavor and ability to absorb other tastes, making it a popular ingredient in soups, stews, and curries. It can be eaten raw, often sliced into salads or used as a crunchy addition to fresh vegetable platters. When cooked, it becomes tender and takes on the flavors of the spices and herbs it's prepared with. Some cultures use it to make traditional dishes like stuffed gourd or gourd-based beverages. Its high water content also makes it a refreshing ingredient in summer recipes, helping to keep dishes light and hydrating.
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