Gourd, white-flowered (calabash), cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Cooked white-flowered gourd, or calabash, is a remarkably light and watery vegetable with a delicate, slightly sweet flavor and a soft, almost spongy texture that absorbs surrounding sauces. Its nutritional profile is defined by its extreme low calorie density—just 15 kcal per 100g—making it a volume-eating staple for hydration and fullness without energy load.
💚 Why it's loved
People love it for its incredible versatility; it acts as a blank canvas, soaking up the flavors of garlic, ginger, soy, or rich broths in soups and stir-fries. Its mildness and comforting, soft texture make it a beloved, gentle ingredient in many home-style comfort dishes.
⚠️ Watch-outs & how to enjoy it better
Its very bland, watery nature can be unappealing to those seeking strong flavors or a firm texture, and overcooking can make it unpleasantly mushy. While not a common allergen, its high water and fiber content may cause digestive discomfort like bloating in sensitive individuals if eaten in large quantities. To counteract this, introduce it gradually into your diet and ensure it's cooked to a tender but not disintegrated state.
Key benefits
- Extremely low in calories, ideal for weight management
- High water content aids hydration
- Provides dietary fiber for digestive health
- Contains antioxidants like beta-carotene and vitamin C
- Serves as a neutral base for flavorful broths and sauces
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dried shell of the mature gourd is traditionally used to make water ladles, musical instruments, and even containers in many Asian cultures, earning it the nickname 'bottle gourd' or 'calabash'.
Full nutrition (scales with serving)
| Water | 95.3 g |
| Energy | 15.0 kcal |
| Energy | 63.0 kj |
| Protein | 0.60 g |
| Total lipid (fat) | 0.02 g |
| Ash | 0.37 g |
| Carbohydrate, by difference | 3.7 g |
| Fiber, total dietary | 1.2 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.25 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 13.0 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 8.5 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.39 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 18:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.02 g |
| Isoleucine | 0.03 g |
| Leucine | 0.04 g |
| Lysine | 0.02 g |
| Methionine | 0.00 g |
| Phenylalanine | 0.01 g |
| Valine | 0.03 g |
| Arginine | 0.01 g |
| Histidine | 0.00 g |
FAQ
How do I pick a good calabash?
Choose one that feels heavy for its size, with a firm, unblemished skin. A lighter weight indicates it may be old and dried out inside.
Do I need to peel it before cooking?
Yes, the skin is typically tough and should be peeled. The seeds are usually soft and can be left in or scooped out, depending on the recipe and maturity.
Why does it turn watery and bland when cooked?
It has a very high water content. To prevent it from becoming too watery in stir-fries, you can salt it briefly and squeeze out excess moisture before cooking, or add it later in the process.