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
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%).
- ✓Supports digestive health and weight management as it is low in calories and a good source of dietary fiber.
- ✓Rich in essential nutrients like Vitamin C, Vitamin K, and calcium, which support immune function and bone health.
- ✓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.
Is bottle gourd healthy?
Yes, bottle gourd is exceptionally healthy. It's rich in water (over 90%), making it hydrating, and is very low in calories. It also provides dietary fiber, Vitamin C, Vitamin K, and calcium, supporting digestion, immunity, and bone health.
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 good for weight loss?
Absolutely. Its extremely low-calorie count, high water content, and good fiber make it an excellent food for weight management. It helps promote satiety without contributing significant calories, aiding in calorie control.
Is bottle gourd suitable for diabetics?
Yes, bottle gourd is a good choice for diabetics. It has a low glycemic index and is very low in carbohydrates, which helps manage blood sugar levels. Its fiber content also aids in slower glucose absorption.
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.
Can bottle gourd be eaten raw or juiced?
While typically cooked, young and tender bottle gourds can be eaten raw in salads or, more commonly, juiced. Bottle gourd juice is popular for its cooling and detoxifying properties, but always taste a small piece first to ensure it's not bitter, as bitter gourds can be toxic.
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.
