Ash Gourd Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ash Gourd contains 13 calories, 0.4g protein, 3g carbs, and 0.2g fat per one cup (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 13 kcal | 1% |
| Protein | 0.40g | 1% |
| Carbohydrates | 3.0g | 1% |
| Total Fat | 0.20g | 0% |
| Fiber | 0.50g | 2% |
| Sugar | 2.0g | -- |
| Saturated Fat | 0.02g | 0% |
| Sodium | 111.0mg | 5% |
| Potassium | 13.0mg | 0% |
| Calcium | 10.0mg | 1% |
| Iron | 6.0mg | 33% |
| Magnesium | 0.60mg | 0% |
| Zinc | 19.0mg | 173% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.11mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 5.0mcg | 1% |
| Vitamin E | 0.10mg | 1% |
Is Ash Gourd Good for You?
Ash Gourd provides 13 calories per one cup (150g) with 0.4g protein, 3g carbohydrates, and 0.2g fat. It is a source of iron (33% dv), zinc (173% dv), vitamin b6 (24% dv).
Also known as winter melon or white pumpkin (petha kaddu), widely used in Indian cooking for curries, halwa, petha sweets, and Ayurvedic juice preparations
Key Health Benefits of Ash Gourd
- Iron (33% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (173% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Ash Gourd Nutrition with Gram
Use Gram to log ash gourd and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in ash gourd?
Ash Gourd contains 13 calories per one cup (150g).
How much protein is in ash gourd?
Ash Gourd provides 0.4g of protein per one cup (150g).
How many carbs are in ash gourd?
Ash Gourd has 3g of carbohydrates per one cup (150g).
Is ash gourd good for tracking nutrition?
Yes. Ash Gourd can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ash gourd in a meal plan?
Use Ash Gourd as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track ash gourd and thousands of other foods with the Gram app.