Calabash (raw) nutrition facts
Per 1 gourd · 771 g
of a 2,000 cal day
- Protein4.8g15% of calories
- Carbs26g83% of calories
- Fat0.2g1% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Calabash (raw) (1 gourd, 771 g) has 108 calories, with 4.8 g of protein, 26 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (83% of calories). It is high in Vitamin C (87% DV), Vitamin B6 (24% DV) and pantothenic acid (23% DV).
High in
20%+ of the daily value
- Vitamin C87%
- Vitamin B624%
- Pantothenic acid23%
- Calcium20%
- Potassium25%
- Magnesium20%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Thiamine19%
- Riboflavin (B2)13%
- Niacin15%
- Folate (B9)12%
- Iron19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 gourd (771 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 8 μg | 1% |
| Vitamin C | 78 mg | 87% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 46 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 200 mg | 20% |
| Iron | 2 mg | 19% |
| Potassium | 1,157 mg | 25% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 100 mg | 14% |
| Zinc | 5 mg | 49% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 22% |
| Selenium | 2 μg | 3% |
Full breakdown · 17 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Arginine | 0.1 g | — |
| Caffeine | 0 mg | — |
| Histidine | 0 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 0.3 g | — |
| Lysine | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 108 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Calabash (raw)?
One serving of Calabash (raw) (1 gourd) has 108 calories, which works out to 14 calories per 100 g. That is about 5.4% of a 2,000-calorie day.
Is Calabash (raw) high in protein?
Not especially. It has 4.8 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Calabash (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Calabash (raw)?
15 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
