VeganVegetables

Parwal (pointed Gourd)

Nutrition Facts Per 100g

Parwal (pointed Gourd) is a commonly used vegetable in Indian cooking. At just 20 kcal per 100g with 3g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Vitamin C (approximately 35% of a typical adult's daily needs) and Dietary Fiber (approximately 10% of a typical adult's daily needs). Below is the complete nutritional profile of Parwal (pointed Gourd) per 100g serving.

Nutrition Summary

20kcalCalories

2.0gProtein

2.2gCarbs

0.3gFat

3.0gFiber

Protein 40% Carbs 44% Fat 14%

Micronutrients

High in:Vitamin C

Calcium30.0 mg(3%)

Iron0.8 mg(6%)

Zinc0.3 mg(3%)

Potassium150 mg(5%)

Sodium2.0 mg(0%)

Magnesium15.0 mg(4%)

Phosphorus20.0 mg(3%)

Thiamin (B1)0.1 mg(4%)

Riboflavin (B2)0.1 mg(5%)

Niacin (B3)0.4 mg(3%)

Vitamin C29.0 mg(35%)

Vitamin A0 µg(0%)

Folate (B9)10.0 µg(3%)

Vitamin B60.1 mg(4%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup100g

20 kcal2.0g protein

100 g100g

20 kcal2.0g 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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