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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, sponge gourd is very healthy as it is low in calories and fat while being rich in dietary fiber. It provides essential vitamins like Vitamin C for immunity and Vitamin A for vision, and its high water content aids in hydration and digestion.
Sponge gourd is very light, containing only about 20 calories and 4.35g of carbohydrates per 100g. This makes it an ideal vegetable for those monitoring their caloric intake or following a low-carb diet.
Yes, it is excellent for weight loss because it is extremely low in fat (0.2g per 100g) and calories. The high fiber content helps promote a feeling of fullness, which can prevent overeating.
Sponge gourd is considered keto-friendly when eaten in moderation, as it contains roughly 4.35g of total carbohydrates per 100g. Its high fiber and water content make it a nutritious addition to a low-carb lifestyle.
Yes, sponge gourd is a natural plant-based vegetable and is inherently both vegan and gluten-free. It is a safe choice for individuals with celiac disease or those following a strict plant-based diet.
To prepare sponge gourd, first wash it thoroughly and peel off the tough outer skin with a vegetable peeler. You can then slice it into rounds or cubes to be used in stir-fries, soups, or traditional curries.
Sponge gourd has a very mild, slightly sweet flavor and a soft, spongy texture. Because of its neutral profile, it is excellent at absorbing the flavors of the spices and sauces it is cooked with.
sponge gourd is a versatile ingredient found in cuisines around the world. With 20 calories per 100g and 1.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 1 recipes featuring sponge gourd with step-by-step instructions.
Browse recipes →While very young and tender sponge gourds can be eaten raw in salads, they are most commonly cooked. Cooking improves the texture and allows the vegetable to better absorb seasonings and flavors.
Store unwashed sponge gourd in a plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 4 to 7 days; however, it is best consumed as soon as possible to maintain its firm texture.
A fresh sponge gourd should be firm to the touch and have a bright green, unblemished skin. Avoid gourds that feel soft, rubbery, or have dark, sunken spots, as these are signs that the vegetable is starting to spoil.