Vegetable
elongate pale green bottle gourd.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
11
PROTEIN
0.53g
CARBS
1.7g
FAT
0.13g
FIBER
2.1g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 2.1 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories11kcal—
Protein0.53g1%
Carbohydrates1.7g1%
Fiber2.1g8%
Sugar0.36g1%
Total fat0.13g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water95.2g—
MINERALS
Sodium1.5mg0%
Potassium124mg3%
Calcium15.4mg1%
Iron0.26mg1%
Magnesium10.9mg3%
Phosphorus16mg1%
Zinc0.15mg1%
Copper0.05mg6%
Manganese0.13mg6%
Selenium1.8µg3%
VITAMINS
Vitamin A44µg5%
Vitamin C4.3mg5%
Vitamin D0.74µg4%
Vitamin E0.02mg0%
Vitamin K2.1µg2%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.01mg1%
Niacin (B3)0.14mg1%
Pantothenic acid (B5)0.56mg11%
Vitamin B60.02mg1%
Biotin (B7)2.5µg9%
Folate (B9)42µg10%
%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 cup124g
1 tablespoon7.8g
1 teaspoon2.6g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter524g
1 piece750g
HEALTH BENEFITS
Why eat it.
- ✓Promotes hydration due to its high water content (over 90%).
- ✓Has a cooling effect on the body, making it beneficial in hot climates or for reducing body heat.
COOKING TIPS
In the kitchen.
- 1Peel the thin green skin before cooking, as it can be slightly bitter or tough. The white flesh is tender and cooks quickly.
- 2Its mild flavor allows it to absorb spices and seasonings well, making it ideal for curries, soups, and stews.
- 3Can be grated and used to make savory pancakes, dumplings (kofta), or even sweet puddings (halwa).
- 4Avoid overcooking, as it can become mushy. Sauté, steam, or simmer until just tender-crisp for the best texture.
STORAGE
Keep it fresh.
- Store whole, unwashed bottle gourd in a cool, dark place for up to a week.
- For longer freshness, refrigerate in the vegetable crisper drawer for up to two weeks.
- Once cut, wrap the exposed surface tightly with plastic wrap, refrigerate, and use within 2-3 days.
FAQ
Frequently asked questions.
What are the nutritional values of bottle gourd?
Per 100g, bottle gourd contains approximately 10.99 calories, 0.53g protein, 1.68g carbohydrates, and 0.13g fat. It's also a good source of dietary fiber and essential vitamins and minerals like Vitamin C, Vitamin K, and calcium.
Is bottle gourd vegan and gluten-free?
Yes, as a vegetable, bottle gourd is naturally vegan and gluten-free. It's a versatile ingredient suitable for various dietary preferences and restrictions, including plant-based and gluten-free diets.
How do you typically cook bottle gourd?
Bottle gourd is often peeled, deseeded (if mature), and then diced or grated. It can be stir-fried, curried, stewed, or added to soups. Its mild flavor allows it to absorb spices and other ingredients well.
What does bottle gourd taste like?
Bottle gourd has a very mild, slightly sweet, and watery flavor. It's not overpowering, which allows it to blend seamlessly into various dishes and take on the flavors of other ingredients and spices.
How should you store bottle gourd?
Store whole, unpeeled bottle gourds in a cool, dry place or in the refrigerator's crisper drawer. They can last for about 5-7 days when stored properly, maintaining their freshness and texture.
Does bottle gourd have a cooling effect on the body?
Yes, bottle gourd is well-known for its natural cooling properties. Its high water content helps to hydrate the body and reduce internal heat, making it particularly beneficial during hot weather or for balancing body temperature.
