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[N]extrient

Gourd White-flowered (calabash) (Raw)

SR Legacy·Comprehensive Reference Data

Gourd, white-flowered (calabash), raw

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (0.6g), fat (0g), and carbohydrates (3.4g) per 100g. At just 14 calories per 100g, Gourd White-flowered (calabash) (Raw) is one of the lowest-calorie options available. With only 2mg of sodium, Gourd White-flowered (calabash) (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Composed of 96% water by weight, Gourd White-flowered (calabash) (Raw) also contributes to daily hydration.

Calories14KCAL
Protein0.62G
Fat0.02G
Carbs3.4G
Fiber0.5G

Calorie Distribution

16kcal
  • Protein15%0.62 g
  • Fat1%0.02 g
  • Carbs84%3.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water95.5G
Energy14.0KCAL
Protein0.62G
Total lipid (fat)0.02G
Carbohydrate, by difference3.4G
Fiber, total dietary0.50G
Cholesterol0MG
Vitamin C, total ascorbic acid10.1MG
Thiamin0.03MG
Riboflavin0.02MG
Niacin0.32MG
Vitamin B-60.04MG
Folate, total6.0UG
Vitamin B-120UG
Vitamin D (D2 + D3)0UG
Calcium, Ca26.0MG
Iron, Fe0.20MG
Magnesium, Mg11.0MG
Phosphorus, P13.0MG
Potassium, K150MG
Sodium, Na2.0MG
Zinc, Zn0.70MG
Copper, Cu0.03MG
Manganese, Mn0.07MG
Selenium, Se0.20UG
Energy59.0kJ
Ash0.43G
Pantothenic acid0.15MG
Folic acid0UG
Folate, food6.0UG
Folate, DFE6.0UG
Retinol0UG
Vitamin A, IU16.0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.002G
SFA 16:00.001G
SFA 18:00G
Fatty acids, total monounsaturated0.004G
MUFA 18:10.004G
Fatty acids, total polyunsaturated0.009G
PUFA 18:20.009G
Fatty acids, total trans0G
Tryptophan0.003G
Threonine0.02G
Isoleucine0.03G
Leucine0.04G
Lysine0.02G
Methionine0.004G
Phenylalanine0.01G
Valine0.03G
Arginine0.01G
Histidine0.004G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (1" pieces) (58g)80.4g0g2g
gourd (771g)1084.8g0.2g26.1g

Scaled from Gourd White-flowered (calabash) (Raw)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Gourd White-flowered (calabash) (Raw) is a good source of Vitamin C (11% DV) — see top foods ranked by Vitamin C

Dietary Considerations

  • Gourd White-flowered (calabash) (Raw) is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories14
% Daily Value*
Total Fat 0.02G0%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 3.4G1%
Dietary Fiber 0.50G2%
Total Sugars 0
Protein 0.62G1%
Vitamin D 0UG0%
Calcium 26.0MG2%
Iron 0.20MG1%
Potassium 150MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169232.

View on USDA FoodData Central →