Annie Mcatee

Written by Annie Mcatee

Modified & Updated: 01 Jun 2024

Sherman Smith

Reviewed by Sherman Smith


The bottle gourd, also known as calabash gourd or lauki, is a versatile and nutritious vegetable that is native to Africa and Asia. With its unique elongated shape and light green skin, the bottle gourd has been cultivated and consumed for centuries due to its numerous health benefits and culinary uses.

In this article, we will explore 10 fascinating bottle gourd nutrition facts that highlight its value as a dietary powerhouse. From its high water content to its rich supply of essential vitamins and minerals, the bottle gourd offers a range of advantages for maintaining a healthy lifestyle.

Whether you are curious about its weight loss properties, immune-boosting potential, or simply looking for new ways to incorporate this nutritious vegetable into your meals, this article will provide you with all the information you need to know about the bottle gourd’s impressive nutritional profile.

Key Takeaways:

  • Bottle gourd is a low-calorie, high-fiber vegetable that supports weight management, heart health, and digestion. Its hydrating properties and rich nutrient profile make it a versatile and beneficial addition to any diet.
  • With its rich vitamin and mineral content, bottle gourd promotes healthy skin, boosts immunity, and aids in digestive health. Its mild flavor and tender texture make it a versatile ingredient for various culinary creations.
Table of Contents

Low in Calories

The first of the 10 bottle gourd nutrition facts is that it is low in calories, making it an excellent choice for those watching their weight. With just 14 calories per 100 grams, it is a great addition to any diet.

High in Fiber

Bottle gourd is rich in dietary fiber, which aids in digestion and promotes a healthy gut. Consuming foods high in fiber can help prevent constipation and maintain bowel regularity.

Rich in Vitamins and Minerals

Bottle gourd is packed with essential vitamins and minerals, including vitamin C, vitamin B complex, calcium, magnesium, and potassium. These nutrients play a crucial role in supporting overall health and well-being.

Hydrating Properties

With its high water content, bottle gourd helps keep the body hydrated. Staying hydrated is important for maintaining optimal bodily functions and supports healthy skin, digestion, and circulation.

Supports Heart Health

Bottle gourd is low in saturated fat and cholesterol, making it a heart-healthy vegetable. It contains compounds that help in reducing blood pressure levels and maintaining cardiovascular health.

Aids in Weight Loss

Due to its low calorie and high fiber content, bottle gourd can be a beneficial addition to weight loss diets. It offers a feeling of fullness, preventing overeating and promoting weight management.

Boosts Immunity

Bottle gourd is a good source of antioxidants, which help in strengthening the immune system and protecting the body against diseases. Including bottle gourd in your diet can support a healthy immune response.

Promotes Digestive Health

The fiber content in bottle gourd aids in maintaining a healthy digestive system. It can help prevent digestive issues like constipation, indigestion, and bloating.

Supports Skin Health

Bottle gourd is rich in vitamins and antioxidants that promote healthy skin. Regular consumption can help alleviate skin problems and contribute to a youthful and radiant complexion.

Versatile Cooking Ingredient

Bottle gourd is a versatile vegetable that can be used in various culinary preparations. From soups and stews to curries and stir-fries, its mild flavor and tender texture make it a popular choice in many dishes.

In conclusion, bottle gourd offers numerous health benefits, from its low calorie and high fiber content to its rich vitamin and mineral profile. It supports weight management, heart health, digestion, and immune function. Incorporating bottle gourd into your diet can contribute to overall well-being. So go ahead, and enjoy the 10 bottle gourd nutrition facts and all the goodness it has to offer!


In conclusion, bottle gourd is a wonderful addition to your diet, offering numerous health benefits. From its high water content and low calorie count to its rich nutrient profile, bottle gourd provides various nutrients essential for optimal health and well-being. Whether you want to boost your hydration, support weight loss efforts, enhance digestion, or improve your skin health, bottle gourd has got you covered. Additionally, its high fiber content can aid in reducing cholesterol levels and promoting a healthy heart. So why not incorporate this versatile vegetable into your meals and experience the amazing benefits it has to offer?


Q: Is bottle gourd good for weight loss?

A: Yes, bottle gourd is an excellent choice for weight loss. It has high water content and is low in calories, making it a filling and nutritious addition to your diet.

Q: How can I include bottle gourd in my meals?

A: Bottle gourd can be consumed in various ways – you can use it in soups, stews, stir-fries, salads, or even make delicious juices and smoothies with it.

Q: Does bottle gourd have any impact on digestion?

A: Yes, bottle gourd is known for its digestive benefits. It contains soluble and insoluble fibers that promote healthy digestion and prevent digestive issues like constipation.

Q: Can bottle gourd help in improving skin health?

A: Absolutely! Bottle gourd is rich in antioxidants and vitamins, such as vitamin C, which can help improve skin health, promote a youthful complexion, and alleviate skin problems.

Q: Are there any precautions to be taken when consuming bottle gourd?

A: Yes, some people may be allergic to bottle gourd, so it’s important to consume it in moderation and monitor any adverse reactions. Also, make sure to cook it thoroughly to avoid any potential toxicity.

Q: Is there a specific season to find fresh bottle gourd?

A: Bottle gourd is usually available year-round in most grocery stores, but the peak season for fresh bottle gourd is during the summer and early fall months.

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