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Towel gourd (raw)
Vegetables

Towel gourd (raw) nutrition facts

Per 1 gourd · 178 g

Calories
36
2%
of a 2,000 cal day
  • Protein
    2.1g
    20% of calories
  • Carbs
    7.7g
    72% of calories
  • Fat
    0.4g
    8% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Towel gourd (raw) (1 gourd, 178 g) has 36 calories, with 2.1 g of protein, 7.7 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (72% of calories). It is high in Vitamin C (24% DV).

Per 100 g
20cal
very low energy density
Protein per 100 cal
5.9g
Net carbs
6g
carbs minus fiber
Fiber
2g
3.6 g sugar

High in

20%+ of the daily value

  • Vitamin C24%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 gourd (178 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A37 μg
4%
Vitamin C21 mg
24%
Vitamin D0 μg
0%
Vitamin E0.2 mg
1%
Vitamin K1 μg
1%
Thiamine0.1 mg
7%
Riboflavin (B2)0.1 mg
8%
Niacin1 mg
4%
Vitamin B60.1 mg
6%
Folate (B9)12 μg
3%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium36 mg
4%
Iron1 mg
8%
Potassium247 mg
5%
Magnesium25 mg
6%
Phosphorus57 mg
8%
Zinc0.1 mg
1%
Copper0.1 mg
7%
Manganese0.2 mg
7%
Selenium0.4 μg
1%
Full breakdown · 7 more nutrients
NutrientAmount% Daily Value
Caffeine0 mg—
Monounsaturated fats0.1 g—
Polyunsaturated fats0.2 g—
Retinol0 μg—
Theobromine0 mg—
Total omega 30 g—
Total omega 60 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 36 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 7min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 5min
    Swimming laps

Common questions

How many calories are in Towel gourd (raw)?

One serving of Towel gourd (raw) (1 gourd) has 36 calories, which works out to 20 calories per 100 g. That is about 1.8% of a 2,000-calorie day.

Is Towel gourd (raw) high in protein?

Not especially. It has 2.1 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Towel gourd (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Towel gourd (raw)?

5.3 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Towel gourd (raw)?

3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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