Luffa
Luffa, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 54 kcal |
| Protein | 0.7 g |
| Fat | 0.3 g |
| Carbs | 13.8 g |
Luffa is a mild, tender gourd vegetable — closely related to cucumber and zucchini — that is widely eaten cooked across South and Southeast Asian, East Asian, and West African cuisines, typically stir-fried, simmered in soups, or braised. Per 100 g cooked, it provides 54 kcal, 0.7 g of protein, 0.3 g of fat, 13.8 g of carbohydrates and 2.9 g of dietary fibre, with 5.2 g coming from sugars. Cooked luffa is a notable source of potassium at 453 mg per 100 g, and also contributes 5.7 mg of vitamin C and 12 mcg of folate. No glycemic index value is available for this preparation. It fits vegan, vegetarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in cooked luffa?
Cooked luffa contains 54 kcal per 100 g, making it a relatively low-calorie vegetable. A typical stir-fry or soup serving of around 150 g would contribute roughly 80 kcal.
How much potassium is in cooked luffa?
Cooked luffa provides 453 mg of potassium per 100 g, which is a meaningful amount — comparable to many leafy greens and considerably more than most other gourd vegetables. It makes luffa one of the more potassium-dense options in its category.
Is cooked luffa suitable for a low-FODMAP diet?
Yes, cooked luffa is listed as compatible with a low-FODMAP dietary pattern. It is also vegan, gluten-free and dairy-free, making it a versatile option across several common dietary approaches.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 54.0 kcal |
| Protein | 0.66 g |
| Fat | 0.34 g |
| Carbs | 13.8 g |
| Sugars | 5.2 g |
| Fiber | 2.9 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.027 g |
| Monounsaturated | 0.063 g |
| Polyunsaturated | 0.15 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 9.0 mg |
| Iron | 0.36 mg |
| Magnesium | 20.0 mg |
| Phosphorus | 31.0 mg |
| Potassium | 453 mg |
| Sodium | 21.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.085 mg |
| Manganese | 0.22 mg |
| Selenium | 0.20 mcg |
| Vitamins | Amount |
|---|---|
| Retinol | 0 mcg |
| Vitamin C | 5.7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.24 mg |
| Vitamin K | 1.7 mcg |
| Thiamin (B1) | 0.046 mg |
| Riboflavin (B2) | 0.042 mg |
| Niacin (B3) | 0.26 mg |
| Pantothenic acid (B5) | 0.50 mg |
| Vitamin B6 | 0.099 mg |
| Folate (B9) | 12.0 mcg |
| Vitamin B12 | 0 mcg |
