Bottle gourd benefits & nutrition facts you need to know

Bottle gourd benefits

Bottle gourd nutrition is full of secondary metabolites, and bottle gourd calories are the lowest among vegetables. Consumption of bottle gourd benefits in maintaining overall health. Many health advisors recommend the consumption of bottle gourd for weight loss. Let us know more about this superfood.

Bottle gourd was originated in Africa and then reached India and around the world 10,000 years ago. Bottle gourd is cultivated throughout India and worldwide. It is prevalent mainly in elongated and round shapes and is used as a vegetable.

The scientific name of bottle gourd is Lagenaria siceraria (LS) is, also known as alabu in Sanskrit, dudhi in Marathi, Gujrati, lauki in Hindi, anipkaya in Telugu, sorakkai in Tamil), chorakkaurdu in Malayalam, and ghiya in Urdu. 

Traditional medicines such as Ayurveda have documented several bottle gourd benefits in treating diseases such as flatulence, weight loss, diabetes mellitus, hypertension, liver diseases, cancer, and other diseases. As a part of alternative therapy use of bottle gourd in culinary and medicine is common in India [PMID: 21731373]

Bottle Gourd Calories

The round pale green bottle gourd calories are just 14 kcal, and elongated pale green bottle gourd calories are just 11 kcal per 100 gm which is very low among the other vegetables. It contains 96% water and low-fat content; bottle gourd has moderate vitamin C values but is rich in minerals. The bottle gourd is rich in iron, phosphorus, potassium, and magnesium.

What are bottle gourd benefits

The bottle gourd benefits are numerous. Bottle gourd is loaded with vitamins, minerals, fiber, and protein that helps improve health tremendously. Bottle gourd benefits range from alleviating chronic fatigue to strengthening the immune system and decreasing the risks of heart disease and obesity. Some of which are described below.

Bottle Gourd Has Cooling Properties

The pulp of the bottle gourd is considered to have hydrating properties, provides cooling effects, and antibilious impact, which is good against asthma, cough, fever, and other respiratory disorders. 

Decoction of bottle gourd leaves is taken against jaundice, whereas decoction of tender bottle gourd skin is effective against inflammation, digestive disorders, kidney disorders, and diabetes. 

Fights oxidative stress

Experiments have discovered a high number of flavonoids and phenolic acids bottle gourd [PMID: 27413209].

Polyphenols are potent antioxidants that can help eliminate harmful free radicals from the body. Since the body uses these antioxidants for survival, having a high concentration makes one healthier and helps prevent diseases like cancer, heart disease, etc.

Phenolic compounds are abundant in the plant world and have been considered the most important and beneficial for human health. They have been found to inhibit macromolecular oxidation and reduce oxidative stress, thereby reducing the risk of lifestyle diseases [PMID: 17637491]. Consumption of bottle gourd benefits in keeping oxidative stress to low levels.

Image source of bottle gourd – Indiamart.com

Anti-cancer properties

Bottle gourd consumption can be considered to improve human health; a protein called langenin, found in bottle gourd seeds, is known to possess antiviral, antiproliferative, and antitumor properties [PMID: 19397976]. 

Langenin has been documented as an agent with antibodies form immunotoxins for cancer therapy [https://doi.org/10.1080/19315260.2010.526173]. Extracts of bottle gourd showed dose-dependent and robust inhibition of the cancer cell line of the lungs.

Heart disease and cholesterol

Animal studies have revealed that consumption of bottle gourd in high fat-induced cholesterol subjects tends to reduce LDL and increase HDL cholesterol [PMID: 19397976]. 

This proves that bottle gourd has antihyperlipidemic potential, which forms a valid scientific basis of its consumption in India that bottle gourd benefits treatment of or helps avoid the risk of coronary artery diseases 

Diabetes

Bottle gourd juice is found to prevent the effects of hyperglycemia [PMID: 18512332] effectively.

Similarly, animal studies have also found that methanol extracts of bottle gourd effectively reduce fasting blood glucose levels and improve the function of the kidney and pancreas. 

In India, bottle gourd juice is widely recommended for the treatment of diabetes.

Bottle gourd for weight loss

Bottle gourd calories to fiber ratio is lowest among other vegetables. With just a little of 0.5% of daily calories in 100 gm bottle gourd, you get around 5% of daily fiber. Such food will provide you satiety and keep your gut health effective in weight loss.

Some of the best dishes of bottle gourd, which can be tried anytime but with portion control, are: bottle gourd halwa, bottle gourd chana dal curry, bottle gourd paratha, or bottle gourd dosa.

Pale green elongated bottle gourd nutrition facts compared with males and females RDA

Serving size – 100 gm of bottle gourd, pale green elongated

Bottle gourd image source – www.pixabay.com

Calories in pale green elongated bottle gourd

Calories in pale green elongated bottle gourd are 10.99 kCal; as much as 0.55 % of male DRI of 2000 kCal. Further, it can attain 0.73 % of female DRI of 1500 kCal.

Protein forms 19.29 % of the calories

Carbs form 61.15 % of the calories in pale green elongated bottle gourd.

Fats form 10.65 % of the calories.

Macros in pale green elongated bottle gourd

Protein in pale green elongated bottle gourd – 0.53 gm, particularly 0.71 % of male DRI of 75 gm. Therefore, it can complete 0.94 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in pale green elongated bottle gourd – 1.68 gm, therefore, is 0.61 % of male DRI of 275 gm. Thus, it can achieve 0.81 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in pale green elongated bottle gourd – 0.13 gm, notably 0.19 % of male DRI of 66.67 gm. As a result, a woman gets 0.26 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in pale green elongated bottle gourd – 2.12 gm, thus is, 5.58 % of male DRI of 38 gm. On the other hand, females get 8.48 % of female DRI of 25 gm.

Soluble Fibre – 0.48 gm, particularly 4.80 % of male DRI of 10 gm. Additionally, females will get 4.87 % of female DRI of 9.86 gm.

Total Free Sugar – 0.36 gm, which is not only 0.60 % of male DRI of 60 gm but also 0.72 % of female DRI of 50 gm.

Vitamins in pale green elongated bottle gourd

Vitamin A – 3.67 mcg, as much as 0.41 % of male DRI of 900 mcg. Furthermore, women can get 0.52 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.03 mg, particularly 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.01 mg, therefore, is 0.77 % of male DRI of 1.3 mg. Besides, women also get 0.91 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.14 mg, notably 0.88 % of male DRI of 16 mg and 1.00 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.02 mg, thus is, 1.54 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 2.55 mcg, therefore, is 8.50 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 41.99 mcg, as much as 10.50 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 4.33 mg, therefore, is 4.81 % of male DRI of 90 mg. Further, it is 5.77 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 0.74 mcg, notably 14.80 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.02 mg, thus is, 0.13 % of DRI of 15 mg for males and females.

Vitamin K – 2.10 mcg, as much as 1.75 % of male DRI of 120 mcg and 2.33 % of female DRI of 90 mcg.

Minerals in pale green elongated bottle gourd

Calcium – 15.42 mg, particularly 1.54 % of DRI of 1000 mg for males and females.

Phosphorus – 16.01 mg, therefore, is 2.29 % of DRI of 700 mg for males and females.

Iron – 0.26 mg, notably 3.25 % of male DRI of 8 mg and 1.44 % of female DRI of 18 mg.

Magnesium – 10.93 mg, thus is, 2.73 % of male DRI of 400 mg and 3.53 % of female DRI of 310 mg.

Copper – 50.00 mcg, as much as 5.56 % of DRI of 900 mcg for males and females.

Manganese – 0.13 mg, particularly 5.65 % of male DRI of 2.3 mg and 7.22 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.15 mg, notably 1.36 % of male DRI of 11 mg. At the same time, women get 1.88 % of female DRI of 8 mg.

Chromium – 4.00 mcg, thus is, 11.43 % of male DRI of 35 mcg. Besides, women too get 16.00 % of female DRI of 25 mcg.

Selenium – 1.77 mcg, as much as 3.22 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 124.00 mg, as much as 2.64 % of DRI of 4700 mg for males and females.

Sodium – 1.46 mg, particularly 0.10 % of DRI of 1500 mg for males and females.

Omega 3 – 24.63 mg, therefore, is 4.11 % of DRI of 600 mg for males and females,

Omega 6 – 40.31 mg, not only 6.72 % of DRI of 600 mg for males and females.

Round pale green bottle gourd nutrition facts compared with males and females RDA

Serving size – 100 gm of bottle gourd, round pale green

Image source of bottle gourd – Indiamart.com

Calories in round pale green bottle gourd

Calories in round pale green bottle gourd are 13.61 kCal; as much as 0.68 % of male DRI of 2000 kCal. Further, it can attain 0.91 % of female DRI of 1500 kCal.

Protein forms 12.34 % of the calories

Carbs form 74.36 % of the calories in round pale green bottle gourd.

Fats form 7.94 % of the calories.

Macros in round pale green bottle gourd

Protein in round pale green bottle gourd – 0.42 gm, particularly 0.56 % of male DRI of 75 gm. Therefore, it can complete 0.75 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in round pale green bottle gourd – 2.53 gm, therefore, is 0.92 % of male DRI of 275 gm. Thus, it can achieve 1.23 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in round pale green bottle gourd – 0.12 gm, notably 0.18 % of male DRI of 66.67 gm. As a result, a woman gets 0.24 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in round pale green bottle gourd – 2.10 gm, thus is, 5.53 % of male DRI of 38 gm. On the other hand, females get 8.40 % of female DRI of 25 gm.

Soluble Fibre – 0.38 gm, particularly 3.80 % of male DRI of 10 gm. Additionally, females will get 3.85 % of female DRI of 9.86 gm.

Total Free Sugar – 0.34 gm, which is not only 0.57 % of male DRI of 60 gm but also 0.68 % of female DRI of 50 gm.

Vitamins in round pale green bottle gourd

Vitamin A – 3.93 mcg, as much as 0.44 % of male DRI of 900 mcg. Furthermore, women can get 0.56 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.03 mg, particularly 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.01 mg, therefore, is 0.77 % of male DRI of 1.3 mg. Besides, women also get 0.91 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.14 mg, notably 0.88 % of male DRI of 16 mg and 1.00 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.02 mg, thus is, 1.54 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 2.33 mcg, therefore, is 7.77 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 49.59 mcg, as much as 12.40 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 4.54 mg, therefore, is 5.04 % of male DRI of 90 mg. Further, it is 6.05 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 0.70 mcg, notably 14.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.01 mg, thus is, 0.07 % of DRI of 15 mg for males and females.

Vitamin K – 2.06 mcg, as much as 1.72 % of male DRI of 120 mcg and 2.29 % of female DRI of 90 mcg.

Minerals in round pale green bottle gourd

Calcium – 15.05 mg, particularly 1.51 % of DRI of 1000 mg for males and females.

Phosphorus – 16.99 mg, therefore, is 2.43 % of DRI of 700 mg for males and females.

Iron – 0.28 mg, notably 3.50 % of male DRI of 8 mg and 1.56 % of female DRI of 18 mg.

Magnesium – 10.89 mg, thus is, 2.72 % of male DRI of 400 mg and 3.51 % of female DRI of 310 mg.

Copper – 50.00 mcg, as much as 5.56 % of DRI of 900 mcg for males and females.

Manganese – 0.11 mg, particularly 4.78 % of male DRI of 2.3 mg and 6.11 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.15 mg, notably 1.36 % of male DRI of 11 mg. At the same time, women get 1.88 % of female DRI of 8 mg.

Chromium – 3.00 mcg, thus is, 8.57 % of male DRI of 35 mcg. Besides, women too get 12.00 % of female DRI of 25 mcg.

Selenium – 1.80 mcg, as much as 3.27 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 116.00 mg, as much as 2.47 % of DRI of 4700 mg for males and females.

Sodium – 1.52 mg, particularly 0.10 % of DRI of 1500 mg for males and females.

Omega 3 – 22.12 mg, therefore, is 3.69 % of DRI of 600 mg for males and females,

Omega 6 – 41.35 mg, not only 6.89 % of DRI of 600 mg for males and females.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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