VeganVegetables

Ash Gourd

Nutrition Facts Per 100g

Also known as: Petha

Ash Gourd is a commonly used vegetable in Indian cooking. At just 13 kcal per 100g with 2.9g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Vitamin C (approximately 16% of a typical adult's daily needs) and Dietary Fiber (approximately 9% of a typical adult's daily needs). Below is the complete nutritional profile of Ash Gourd per 100g serving.

Nutrition Summary

13kcalCalories

0.4gProtein

3.0gCarbs

0.2gFat

2.9gFiber

Protein 12% Carbs 92% Fat 14%

Micronutrients

High in:Vitamin C

Calcium19.0 mg(2%)

Iron0.3 mg(2%)

Zinc0.1 mg(1%)

Potassium150 mg(5%)

Sodium6.0 mg(1%)

Magnesium10.0 mg(3%)

Phosphorus11.0 mg(2%)

Thiamin (B1)0.0 mg(2%)

Riboflavin (B2)0.1 mg(5%)

Niacin (B3)0.3 mg(2%)

Vitamin C13.0 mg(16%)

Vitamin A0 µg(0%)

Folate (B9)3.0 µg(1%)

Vitamin B60.0 mg(2%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0.0 g

PUFA0.1 g

Omega-30.0 g

Omega-60.0 g

Limit These2

Saturated Fat0.0 g

Cholesterol0 mg

Common Serving Sizes

1 cup cubed120g

16 kcal0.5g protein

100 g100g

13 kcal0.4g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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