Vegetable
boiled unsalted white-flowered gourd.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
calabash
SERVING
CALORIES
15
PROTEIN
0.60g
CARBS
3.4g
FAT
0.02g
FIBER
1.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories15kcal—
Protein0.60g1%
Carbohydrates3.4g1%
Fiber1.1g4%
Sugar2.5g5%
Total fat0.02g0%
Saturated fat0g0%
Trans fat0g—
Cholesterol0mg0%
Water95.5g—
MINERALS
Sodium2.0mg0%
Potassium150mg3%
Calcium26mg2%
Iron0.20mg1%
Magnesium11mg3%
Phosphorus13mg1%
Zinc0.70mg6%
Copper0.03mg3%
Manganese0.08mg3%
Selenium0.20µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C8.0mg9%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0.30µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.04mg2%
Folate (B9)6.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup146g
1 tablespoon9.1g
1 teaspoon3g
1 ml0.6g
1 liter608.3g
HEALTH BENEFITS
Why eat it.
- ✓High in water content (over 90%), which aids in hydration and has a cooling effect on the body.
- ✓Low in calories and fat, making it an excellent food for weight management and low-calorie diets.
- ✓Contains dietary fiber, which supports digestive health, helps prevent constipation, and promotes a feeling of fullness.
- ✓Provides essential nutrients such as Vitamin C, B vitamins, calcium, and iron.
COOKING TIPS
In the kitchen.
- 1Since it is unsalted and has a mild flavor, season the boiled gourd generously with salt, herbs (like cilantro or dill), and spices (like cumin or turmeric) to enhance its taste.
- 2Mash the boiled gourd and mix with sautéed onions, tomatoes, and spices to create a flavorful side dish similar to a bharta.
- 3Add the pre-boiled gourd cubes to soups, lentil dals, or curries in the last 5-10 minutes of cooking to allow it to absorb the flavors of the dish.
- 4Blend the boiled gourd with yogurt, mint, and roasted cumin powder to make a nutritious and cooling raita (yogurt dip).
STORAGE
Keep it fresh.
- Store boiled gourd in an airtight container in the refrigerator for up to 3-4 days.
- For longer storage, freeze the boiled pieces in a single layer on a baking sheet before transferring to a freezer-safe bag. It can be stored for up to 3 months, though the texture may soften upon thawing.
FAQ
Frequently asked questions.
Is boiled white-flowered gourd healthy?
Yes, it is highly nutritious and hydrating, consisting of over 90% water. It is low in calories and fat while providing essential nutrients like Vitamin C, B vitamins, calcium, and iron, making it excellent for overall wellness.
Is boiled white-flowered gourd good for weight loss?
It is an ideal food for weight loss because it contains only 15 calories per 100g and almost no fat. The dietary fiber content also helps promote a feeling of fullness, reducing the likelihood of overeating.
Is boiled white-flowered gourd keto-friendly?
Yes, it is very keto-friendly. With only 3.4g of carbohydrates per 100g, it can easily fit into a low-carb or ketogenic diet without significantly impacting daily carb limits.
Can diabetics eat boiled white-flowered gourd?
Yes, it is a great choice for diabetics due to its low glycemic index and low carbohydrate content. The fiber in the gourd also helps in managing blood sugar levels by slowing down glucose absorption.
What does boiled white-flowered gourd taste like?
It has a very mild, neutral, and slightly sweet flavor. Its soft, spongy texture allows it to absorb the flavors of other ingredients, though when boiled unsalted, it is very light and refreshing.
How do you prepare and boil white-flowered gourd?
Peel the skin and remove any large, hard seeds before cutting the flesh into cubes. Boil the pieces in water for about 10 to 15 minutes until they become tender and slightly translucent.
How long does boiled white-flowered gourd last in the fridge?
Once boiled, the gourd should be stored in an airtight container in the refrigerator. It will typically stay fresh and safe to eat for 3 to 5 days.
Why is white-flowered gourd considered a 'cooling' food?
Because of its high water content and easy digestibility, it has a natural cooling effect on the body. It is often consumed in hot climates to help maintain hydration and regulate internal body temperature.
Does boiled white-flowered gourd help with digestion?
Yes, the dietary fiber in the gourd supports digestive health by promoting regular bowel movements and preventing constipation. Its high water content also helps the body process food more smoothly.
Do I need to peel the gourd before boiling it?
Yes, it is best to peel the outer skin as it can be tough and sometimes bitter. Removing the skin ensures a uniform, soft texture once the vegetable is boiled.
