Dishcloth gourd (towelgourd)
Categories
| Macros | per 100 g |
|---|---|
| Calories | 20 kcal |
| Protein | 1.2 g |
| Fat | 0.2 g |
| Carbs | 4.3 g |
Dishcloth gourd, also known as towelgourd or luffa, is a mild-flavoured cucurbit vegetable eaten raw when young or, more commonly, cooked in stir-fries, soups and curries across South and Southeast Asian cuisines. Per 100 g, raw dishcloth gourd provides just 20 kcal, 1.2 g of protein, 0.2 g of fat, 4.4 g of carbohydrates and 1.1 g of dietary fibre, with 2 g of naturally occurring sugars — making it a very low-calorie vegetable. It contributes 139 mg of potassium, 32 mg of phosphorus and 20 mg of calcium per 100 g, alongside 12 mg of vitamin C and 7 mcg of folate. No glycemic index value is available for this food. Suitable for vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in dishcloth gourd?
Raw dishcloth gourd contains just 20 kcal per 100 g, making it one of the lower-calorie vegetables available. A typical cooked serving of around 150 g would contribute approximately 30 kcal.
How much vitamin C is in dishcloth gourd?
Dishcloth gourd provides 12 mg of vitamin C per 100 g. Note that cooking can reduce vitamin C content, so the raw figure serves as an upper estimate.
Is dishcloth gourd keto-friendly?
Yes, dishcloth gourd is listed as keto-compatible, with only 4.4 g of carbohydrates and 1.1 g of fibre per 100 g, giving a net carb figure of around 3.3 g per 100 g. It fits comfortably within typical daily carbohydrate limits for a ketogenic diet.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 20.0 kcal |
| Protein | 1.2 g |
| Fat | 0.20 g |
| Carbs | 4.3 g |
| Sugars | 2.0 g |
| Fiber | 1.1 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.016 g |
| Monounsaturated | 0.037 g |
| Polyunsaturated | 0.087 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 20.0 mg |
| Iron | 0.36 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 139 mg |
| Sodium | 3.0 mg |
| Zinc | 0.070 mg |
| Copper | 0.035 mg |
| Manganese | 0.092 mg |
| Selenium | 0.20 mcg |
| Vitamins | Amount |
|---|---|
| Retinol | 0 mcg |
| Vitamin C | 12.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.10 mg |
| Vitamin K | 0.70 mcg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 0.40 mg |
| Pantothenic acid (B5) | 0.22 mg |
| Vitamin B6 | 0.043 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 0 mcg |
