Vegetables · SOURCE-BASED NUTRITION
Gourd, white-flowered (calabash), raw nutrition facts
SR Legacy
Gourd, white-flowered (calabash), raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 14 kcal | — |
| Protein | 0.62 g | 1.2% |
| Carbohydrate, by difference | 3.39 g | 1.2% |
| Total lipid (fat) | 0.02 g | 0% |
| Fiber, total dietary | 0.5 g | 1.8% |
| Fatty acids, total saturated | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 2 mg | 0.1% |
| Potassium, K | 150 mg | 3.2% |
| Calcium, Ca | 26 mg | 2% |
| Iron, Fe | 0.2 mg | 1.1% |
| Magnesium, Mg | 11 mg | 2.6% |
| Phosphorus, P | 13 mg | 1% |
| Zinc, Zn | 0.7 mg | 6.4% |
| Copper, Cu | 0.03 mg | 2.9% |
| Manganese, Mn | 0.07 mg | 2.9% |
| Selenium, Se | 0.2 µg | 0.4% |
| Vitamin C, total ascorbic acid | 10.1 mg | 11.2% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.03 mg | 2.4% |
| Riboflavin | 0.02 mg | 1.7% |
| Niacin | 0.32 mg | 2% |
| Pantothenic acid | 0.15 mg | 3% |
| Vitamin B-6 | 0.04 mg | 2.4% |
| Folate, DFE | 6 µg | 1.5% |
| Vitamin B-12 | 0 µg | 0% |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.01 g | — |
| Ash | 0.43 g | — |
| Caffeine | 0 mg | — |
| Fatty acids, total monounsaturated | 0 g | — |
| Fatty acids, total polyunsaturated | 0.01 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 6 µg | — |
| Folate, total | 6 µg | — |
| Folic acid | 0 µg | — |
| Histidine | 0 g | — |
| Isoleucine | 0.03 g | — |
| Leucine | 0.04 g | — |
| Lysine | 0.02 g | — |
| Methionine | 0 g | — |
| MUFA 18:1 | 0 g | — |
| Phenylalanine | 0.02 g | — |
| PUFA 18:2 | 0.01 g | — |
| Retinol | 0 µg | — |
| SFA 16:0 | 0 g | — |
| SFA 18:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.02 g | — |
| Tryptophan | 0 g | — |
| Valine | 0.03 g | — |
| Vitamin A, IU | 16 iu | — |
| Water | 95.5 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin C (11.2% DV), Zinc (6.4% DV) and Potassium (3.2% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin C: collagen and antioxidant function
This amount provides 10.1 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceZinc: immune function and repair
This amount provides 0.7 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePotassium: fluid balance and muscles
This amount provides 150 mg. Potassium supports normal cell function, fluid balance, nerve transmission and muscle contraction. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePantothenic acid (B5): fatty-acid and energy metabolism
This amount provides 0.15 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.03 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.07 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
Contributes Vitamin C
This amount provides 10.1 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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