Ash gourd is a low-calorie vegetable packed with water, fiber, vitamins, and minerals that support hydration and digestion.
Understanding Ash Gourd: A Nutritional Powerhouse
Ash gourd, also known as winter melon or white pumpkin, is a versatile vegetable widely used in Asian cuisines and traditional medicine. Its pale green skin and white flesh conceal a treasure trove of nutrients that make it an excellent addition to a healthy diet. What sets ash gourd apart is its exceptional water content—over 90% by weight—which makes it incredibly hydrating and low in calories. This characteristic alone makes it ideal for those aiming to maintain or lose weight without sacrificing nutrition.
Beyond hydration, ash gourd offers dietary fiber, essential vitamins like vitamin C and B-complex vitamins, and minerals such as calcium, potassium, and iron. These nutrients collectively contribute to improved digestion, better immune function, and balanced electrolytes. In many cultures, ash gourd is prized not only for its culinary uses but also for its reputed health benefits ranging from detoxification to blood sugar regulation.
Macronutrient Composition of Ash Gourd
While ash gourd is not a significant source of protein or fats, its carbohydrate content primarily comes from complex carbs and dietary fiber. This composition ensures a slow release of energy without causing sharp spikes in blood sugar levels. The high fiber content promotes satiety and aids in maintaining digestive health by supporting regular bowel movements.
Here’s a breakdown of the macronutrient profile per 100 grams of raw ash gourd:
| Nutrient | Amount per 100g | Role/Benefit |
|---|---|---|
| Calories | 13 kcal | Supports low-calorie diets |
| Carbohydrates | 3.4 g | Provides energy; includes fiber |
| Dietary Fiber | 0.5 – 0.6 g | Aids digestion; promotes satiety |
| Protein | 0.2 – 0.4 g | Supports tissue repair; minimal amount |
| Total Fat | 0.1 – 0.2 g | Negligible fat content; heart-healthy choice |
This low-energy profile makes ash gourd an excellent vegetable for people managing their weight or seeking nutrient-dense foods with minimal calories.
Vitamins in Ash Gourd: Small But Mighty Contributors
Ash gourd may seem humble at first glance, but it delivers essential vitamins crucial for various bodily functions:
- Vitamin C: Although present in modest amounts (about 10 mg per 100g), vitamin C acts as a powerful antioxidant helping to protect cells from damage while supporting immune health.
- B-Complex Vitamins: These include small quantities of thiamine (B1), riboflavin (B2), niacin (B3), and folate (B9). They play critical roles in energy metabolism, red blood cell formation, and nervous system maintenance.
- Vitamin A Precursors: While not rich in vitamin A itself, ash gourd contains trace amounts of beta-carotene which the body can convert into vitamin A to support vision and skin health.
The presence of these vitamins means incorporating ash gourd into meals helps fill nutritional gaps without adding excess calories or fat.
The Mineral Makeup: Electrolytes and More
Minerals are the unsung heroes of nutrition that regulate countless physiological processes. Ash gourd provides several key minerals:
- Potassium: Around 140 mg per 100g helps maintain fluid balance, nerve transmission, and muscle contractions.
- Calcium: Approximately 20 mg supports bone strength and muscle function.
- Iodine: Though present only in trace amounts naturally, iodine content can vary depending on soil quality; it’s vital for thyroid hormone production.
- Manganese & Iron: Small quantities assist enzymatic reactions and oxygen transport respectively.
- Sodium: Very low levels make it suitable for sodium-restricted diets.
These minerals work synergistically with vitamins to promote overall wellness.
Ash Gourd Nutritional Value Table Summary (per 100g)
| Nutrient Category | Nutrient Name | Amount per 100g (Raw) |
|---|---|---|
| Macronutrients | Total Calories | 13 kcal |
| Total Carbohydrates | 3.4 g (includes ~0.5g fiber) | |
| Total Fat | 0.1 – 0.2 g | |
| Total Protein | 0.2 – 0.4 g | |
| Vitamins | Vitamin C (Ascorbic Acid) | 10 mg (~11% DV) |
| B-Complex Vitamins (Thiamine, Riboflavin) | Trace amounts (<10% DV) | |
| Beta-Carotene (Vitamin A precursor) | Trace amounts (<5% DV) | |
| Minerals | Potassium | 140 mg (~3% DV) |
| Calcium | 20 mg (~2% DV) | |
| Iron | 0.3 mg (~4% DV) | |
| Manganese | Trace amounts | |
| Sodium | Very low (<5 mg) |
The Impact on Blood Sugar & Weight Management
Ash gourd’s low glycemic index means it doesn’t cause rapid blood sugar spikes after consumption—a valuable trait for people managing diabetes or insulin resistance.
Its complex carbohydrates digest slowly due to fiber presence, providing sustained energy release that prevents hunger crashes common with refined carbs or sugary foods.
Because it’s filling yet low-calorie, incorporating ash gourd into meals can help reduce overall calorie intake without feeling deprived—an ideal strategy for weight loss or maintenance.
Nutritional Comparison: Ash Gourd vs Common Vegetables (per 100g)
| Nutrient/Vegetable | Ash Gourd (Raw) | Cucumber (Raw) |
|---|---|---|
| Calories (kcal) | 13 kcal</ td <td 16 kcal / td /tr / td /tr /tr /tr /tr /tr /tr /tr /tr /tr /tr /tr /tr /tr /tr /tr /tr |
Key Takeaways: Ash Gourd Nutritional Value
➤ Low in calories: Ideal for weight management diets.
➤ Rich in water: Helps keep the body hydrated.
➤ Good fiber source: Supports healthy digestion.
➤ Contains vitamins: Provides vitamin C and B-complex.
➤ Mineral content: Supplies potassium and magnesium.
Frequently Asked Questions
What is the nutritional value of ash gourd?
Ash gourd is a low-calorie vegetable with about 13 kcal per 100 grams. It contains high water content, dietary fiber, small amounts of protein and fat, and complex carbohydrates that provide slow-releasing energy without spiking blood sugar levels.
How does the fiber in ash gourd contribute to nutrition?
The dietary fiber in ash gourd, approximately 0.5 to 0.6 grams per 100 grams, aids digestion and promotes satiety. This helps maintain digestive health by supporting regular bowel movements and can assist in weight management by reducing hunger.
Which vitamins are found in ash gourd and what are their benefits?
Ash gourd contains essential vitamins like vitamin C and B-complex vitamins. Vitamin C acts as an antioxidant supporting immune health, while B-complex vitamins play important roles in energy metabolism and overall bodily functions.
What minerals does ash gourd provide for nutritional support?
Ash gourd supplies minerals such as calcium, potassium, and iron. These contribute to balanced electrolytes, bone health, and oxygen transport in the blood, making it a nutritious addition to a balanced diet.
Why is ash gourd considered good for hydration and weight management?
With over 90% water content, ash gourd is highly hydrating while being very low in calories. This combination makes it ideal for maintaining hydration and supporting weight loss without sacrificing essential nutrients.