Food · Vegetables and Vegetable Products
Gourd nutrition facts
A typical portion of gourd (1 cup; 95 g, dishcloth (towelgourd), raw) has 20 calories and 1g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 13 calories (white-flowered, cooked, boiled, drained, with salt) to 56 (dishcloth, cooked, boiled, drained, without salt).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Gourd, dishcloth (towelgourd), raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.2g
- more than 18% of 8,218 USDA reference foods
- Calories per 100 g
- 20
- more than 3% of reference foods
- Sodium per 100 g
- 3mg
- more than 8% of reference foods
1 cup weighs 95 g in USDA's record for Gourd, dishcloth (towelgourd), raw (FDC 168414).
Where the calories come from: 72% carbohydrate, 8% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C11 mg in 1 cup (95 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 168414), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of gourd USDA describes
Dishcloth (towelgourd), cooked… has the most calories per 100 g (56); the fewest: White-flowered (calabash)… (13)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Gourd, dishcloth (towelgourd), raw | 20 | 1.2 g | 0.2 g | 3 mg |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | 56 | 0.7 g | 0.3 g | 21 mg |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | 54 | 0.7 g | 0.3 g | 257 mg |
| Gourd, white-flowered (calabash), raw | 14 | 0.6 g | 0 g | 2 mg |
| Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | 15 | 0.6 g | 0 g | 2 mg |
| Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | 13 | 0.6 g | 0 g | 238 mg |
Every nutrient in this record (45)
The portion is 1 cup (95 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.14 g | 1.20 g | 2% |
| Total lipid (fat) | 0.19 g | 0.20 g | 0% |
| Carbohydrate, by difference | 4.13 g | 4.35 g | 2% |
| Ash | 0.38 g | 0.40 g | |
| Energy | 19.0 kcal | 20.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 89.2 g | 93.8 g | |
| Total Sugars | 1.92 g | 2.02 g | |
| Fiber, total dietary | 1.05 g | 1.10 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.015 g | 0.016 g | 0% |
| Fatty acids, total monounsaturated | 0.035 g | 0.037 g | |
| Fatty acids, total polyunsaturated | 0.083 g | 0.087 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.0 mg | 20.0 mg | 1% |
| Iron, Fe | 0.34 mg | 0.36 mg | 2% |
| Magnesium, Mg | 13.3 mg | 14.0 mg | 3% |
| Phosphorus, P | 30.4 mg | 32.0 mg | 2% |
| Potassium, K | 132 mg | 139 mg | 3% |
| Sodium, Na | 2.85 mg | 3.00 mg | 0% |
| Zinc, Zn | 0.067 mg | 0.070 mg | 1% |
| Copper, Cu | 0.033 mg | 0.035 mg | 4% |
| Manganese, Mn | 0.087 mg | 0.092 mg | 4% |
| Selenium, Se | 0.19 µg | 0.20 µg | 0% |
Vitamins (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.095 mg | 0.10 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 11.4 mg | 12.0 mg | 13% |
| Thiamin | 0.048 mg | 0.050 mg | 4% |
| Riboflavin | 0.057 mg | 0.060 mg | 4% |
| Niacin | 0.38 mg | 0.40 mg | 2% |
| Pantothenic acid | 0.21 mg | 0.22 mg | |
| Vitamin B-6 | 0.041 mg | 0.043 mg | 2% |
| Folate, total | 6.65 µg | 7.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Vitamin K (phylloquinone) | 0.67 µg | 0.70 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 6.65 µg | 7.00 µg | |
| Folate, DFE | 6.65 µg | 7.00 µg | 2% |
Fatty acids (4)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 16:0 | 0.010 g | 0.011 g | |
| SFA 18:0 | 0.0048 g | 0.0050 g | |
| MUFA 18:1 | 0.035 g | 0.037 g | |
| PUFA 18:2 | 0.083 g | 0.087 g |
Source: USDA FoodData Central, FDC 168414: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in gourd?
20 in 1 cup (95 g) of dishcloth (towelgourd), raw; 13 to 56 per 100 g across USDA's descriptions.
How much protein is in gourd?
1g in 1 cup; 1.2 g per 100 g.
How much sodium is in gourd?
0mg in 1 cup; 3 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov