Vegetable
raw white-flowered gourd.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
calabash
SERVING
CALORIES
14
PROTEIN
0.62g
CARBS
3.4g
FAT
0.02g
FIBER
0.50g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories14kcal—
Protein0.62g1%
Carbohydrates3.4g1%
Fiber0.50g2%
Sugar2.5g5%
Total fat0.02g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water96.1g—
MINERALS
Sodium2.0mg0%
Potassium150mg3%
Calcium26mg2%
Iron0.20mg1%
Magnesium11mg3%
Phosphorus13mg1%
Zinc0.70mg6%
Copper0.03mg3%
Manganese0.09mg4%
Selenium0.20µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C10.1mg11%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0.30µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.32mg2%
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 cup160g
1 tablespoon10g
1 teaspoon3.3g
1 ml0.7g
1 liter666g
HEALTH BENEFITS
Why eat it.
- ✓High water content (over 90%) aids in hydration and is low in calories, supporting weight management.
- ✓Good source of dietary fiber, which promotes healthy digestion and can help prevent constipation.
- ✓Contains essential nutrients like Vitamin C, B vitamins, and minerals such as calcium, iron, and magnesium.
- ✓Traditionally used for its cooling effect on the body, making it beneficial in hot climates.
COOKING TIPS
In the kitchen.
- 1Peel the skin before cooking as it can be tough. The white flesh is tender and cooks quickly.
- 2Its mild flavor readily absorbs spices and seasonings, making it excellent for curries, soups, and stir-fries.
- 3Can be grated to make fritters, dumplings (like kofta), or added to batters for a moist texture.
- 4Avoid overcooking, as it can become mushy. Cook until it is just tender-crisp.
STORAGE
Keep it fresh.
- Store whole, uncut gourds in a cool, dry, and dark place for up to one week.
- Once cut, wrap the pieces tightly in plastic wrap or store in an airtight container in the refrigerator for up to 3-4 days.
FAQ
Frequently asked questions.
Is white-flowered gourd healthy?
Yes, white-flowered gourd is very healthy as it is extremely low in calories (14 per 100g) and consists of over 90% water. It provides essential nutrients like Vitamin C, B vitamins, calcium, and magnesium, making it excellent for hydration and overall wellness.
Is white-flowered gourd good for weight loss?
Absolutely. Its high water and fiber content help you feel full while consuming very few calories. With only 0.02g of fat per 100g, it is an ideal vegetable for those looking to manage their weight or reduce calorie intake.
Is white-flowered gourd keto-friendly?
Yes, it is very keto-friendly. It contains only about 3.39g of carbohydrates per 100g, making it a suitable low-carb vegetable for ketogenic and diabetic diets.
Can I eat white-flowered gourd raw?
While it can be consumed raw in juices or salads, it is most commonly cooked to improve its texture and digestibility. If eating raw, ensure the gourd is fresh and never consume it if it tastes bitter, as this can indicate toxicity.
What does white-flowered gourd taste like?
It has a very mild, neutral, and slightly sweet flavor, similar to a cucumber or a firm zucchini. Because of its subtle taste, it is excellent at absorbing the flavors of spices, broths, and sauces during cooking.
How do you prepare white-flowered gourd for cooking?
Start by washing the gourd and peeling the tough outer skin with a vegetable peeler. Cut it in half to remove any large, hard seeds, then dice or slice the white flesh for use in soups, curries, or stir-fries.
Is white-flowered gourd vegan and gluten-free?
Yes, it is a natural plant-based vegetable. It is 100% vegan and naturally gluten-free, making it a safe and nutritious choice for individuals with celiac disease or those following a plant-based diet.
How should I store white-flowered gourd and how long does it last?
A whole gourd can be stored in the refrigerator's crisper drawer for up to two weeks. Once cut, wrap the exposed end tightly in plastic wrap or store pieces in an airtight container in the fridge for 3 to 5 days.
What are the digestive benefits of white-flowered gourd?
It is a good source of dietary fiber, which helps regulate bowel movements and prevent constipation. Additionally, its high water content supports a healthy digestive tract and provides a cooling effect on the body.
Is it safe to eat white-flowered gourd if it tastes bitter?
No, you should never eat a bitter white-flowered gourd. Bitterness is caused by toxic compounds called cucurbitacins, which can cause severe stomach pain, vomiting, and diarrhea. Always taste a small piece before cooking; if it is bitter, discard the entire vegetable.
