Vegetable
dried bottle gourd.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
sukhi laukidried laukidried calabashdry bottle gourd
SERVING
CALORIES
180
PROTEIN
5.5g
CARBS
42g
FAT
0.50g
FIBER
12g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories180kcal—
Protein5.5g11%
Carbohydrates42g15%
Fiber12g43%
Sugar15g30%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water10g—
MINERALS
Sodium25mg1%
Potassium1200mg26%
Calcium180mg14%
Iron4.5mg25%
Magnesium90mg21%
Phosphorus110mg9%
Zinc1.2mg11%
Copper0.30mg33%
Manganese0.60mg26%
Selenium1.5µg3%
VITAMINS
Vitamin A5.0µg1%
Vitamin C15mg17%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K2.5µg2%
Thiamin (B1)0.30mg25%
Riboflavin (B2)0.20mg15%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)1.2mg24%
Vitamin B60.40mg24%
Folate (B9)45µg11%
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 cup27g
1 tablespoon1.7g
1 teaspoon0.6g
1 ml0.1g
1 liter112.5g
HEALTH BENEFITS
Why eat it.
- ✓Concentrated source of dietary fiber, which aids in digestion and promotes bowel regularity.
- ✓Rich in essential minerals such as iron, magnesium, and calcium, which are important for bone health and energy metabolism.
- ✓Contains antioxidants and vitamins like Vitamin C and B-complex vitamins, which support the immune system.
- ✓Low in calories and fat, making it a healthy addition to weight management diets.
COOKING TIPS
In the kitchen.
- 1Rehydrate by soaking in warm water for 30-60 minutes, or until it becomes pliable and soft.
- 2After soaking, squeeze out any excess water before adding to dishes to avoid a watery consistency.
- 3The rehydrated gourd readily absorbs flavors, making it excellent for use in curries, stews, soups, and stir-fries.
- 4Pairs well with lentils (dal), tomatoes, and spices like turmeric, cumin, and coriander.
STORAGE
Keep it fresh.
- Store in a cool, dark, and dry place, such as a pantry or cupboard, away from direct sunlight and heat.
- Keep in an airtight container or a sealed bag to prevent moisture absorption, which can lead to mold or spoilage.
- When stored properly, dried bottle gourd can last for up to a year.
FAQ
Frequently asked questions.
Is dried bottle gourd healthy?
Yes, dried bottle gourd is very healthy. It's a concentrated source of dietary fiber, aiding digestion and promoting regularity. It also provides essential minerals like iron, magnesium, and calcium, along with antioxidants and vitamins C and B-complex, supporting overall health and immunity.
What are the nutritional values of dried bottle gourd?
Per 100g, dried bottle gourd contains approximately 180 calories, 5.5g of protein, 42g of carbohydrates, and a minimal 0.5g of fat. It's particularly notable for its high fiber content due to the drying process.
Is dried bottle gourd good for weight loss?
Yes, dried bottle gourd can be beneficial for weight loss. It is low in calories and fat, while being rich in dietary fiber. The fiber helps promote satiety, reducing overall food intake and supporting healthy digestion, which are key factors in weight management.
Is dried bottle gourd vegan and gluten-free?
Yes, dried bottle gourd is both vegan and naturally gluten-free. It is a plant-based vegetable product, making it suitable for individuals following vegan diets and those with gluten sensitivities or celiac disease.
Can diabetics eat dried bottle gourd?
Diabetics can generally eat dried bottle gourd in moderation. While it contains 42g of carbohydrates per 100g, its high fiber content can help regulate blood sugar levels. However, portion control is important, and it's always best to consult with a healthcare professional or dietitian.
How do you prepare and cook dried bottle gourd?
Dried bottle gourd typically needs to be rehydrated before cooking. Soak it in warm water for several hours or overnight until it softens. Once rehydrated, it can be boiled, stewed, or added to curries, soups, and stir-fries, much like fresh gourd.
What does dried bottle gourd taste like?
When rehydrated and cooked, dried bottle gourd has a mild, slightly sweet, and earthy flavor. Its texture becomes tender and somewhat spongy, making it excellent for absorbing the flavors of spices and other ingredients in dishes.
How do you store dried bottle gourd?
Store dried bottle gourd in an airtight container in a cool, dry, and dark place, such as a pantry. Proper storage prevents moisture absorption and maintains its quality.
How long does dried bottle gourd last?
When stored correctly in an airtight container in a cool, dry place, dried bottle gourd can last for several months to up to a year. Always check for any signs of mold or off-smell before use.
What are common culinary uses for dried bottle gourd?
Dried bottle gourd is commonly used in various cuisines, particularly in Asian and African dishes. After rehydration, it's often added to hearty stews, vegetable curries, soups, and sometimes even used in savory fillings or side dishes.
