Gourd, kantola, raw

100 g: 28 kcal, 1.9 g protein, 0 g carbohydrate and 1 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories30

% Daily Value*

Total Fat 1g	1%
Saturated Fat —
Trans Fat —
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate —
Dietary Fiber —
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 2mg	10%
Potassium 420mg	8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

High in Vitamin C (328% DV)

Low in total fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

46% protein · 0% carbohydrate · 54% fat

Protein: 2 g 46%
Carbs: 0 g 0%
Fat: 1 g 54%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 93% of foods
Protein: more than 23% of foods
Total fat: less than 73% of foods
Total sugars: less than 57% of foods
Sodium: less than 83% of foods

All nutrients (22)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	28 kcal	28 kcal
Protein	1.9 g	1.9 g	4%
Total sugars	0.9 g	0.9 g
Starch	1.91 g	1.91 g
Water	87.7 g	87.7 g

Fats and fatty acids (2)
Nutrient	Portion	100 g	% DV
Total fat	1 g	1 g	1%
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	31 mg	31 mg	2%
Iron	2 mg	2 mg	11%
Magnesium	43 mg	43 mg	10%
Phosphorus	63 mg	63 mg	5%
Potassium	420 mg	420 mg	9%
Sodium	8 mg	8 mg	0%
Zinc	0.6 mg	0.6 mg	5%
Copper	0.1 mg	0.1 mg	11%
Manganese	0.2 mg	0.2 mg	9%

Vitamins (6)
Nutrient	Portion	100 g	% DV
Vitamin C	295 mg	295 mg	328%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.1 mg	0.1 mg	8%
Riboflavin (B2)	0.14 mg	0.14 mg	11%
Niacin (B3)	0.5 mg	0.5 mg	3%
Vitamin B12	0 mcg	0 mcg	0%

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 13-250 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.