Ash gourd is a low-calorie vegetable rich in water, fiber, and essential vitamins, making it a nutritious addition to any diet.
Understanding Ash Gourd’s Nutritional Profile
Ash gourd, also known as winter melon or white pumpkin, is a popular vegetable in Asian cuisines and traditional medicine. Its mild flavor and high water content make it refreshing and hydrating. But beyond taste, ash gourd packs a remarkable nutritional profile that supports overall health.
Per 100 grams, ash gourd contains mostly water—about 96%—which makes it an excellent choice for hydration. Despite being low in calories (approximately 13 kcal per 100g), it provides dietary fiber, vitamins, and minerals essential for bodily functions. This combination makes it ideal for weight management and digestive health.
The vegetable contains small but meaningful amounts of vitamin C, B-complex vitamins like riboflavin (B2) and niacin (B3), calcium, iron, magnesium, and potassium. These nutrients contribute to antioxidant defense, energy metabolism, bone health, and electrolyte balance.
Caloric Content and Macronutrients
Ash gourd’s low calorie count stems from its high water content and minimal fat or protein. The macronutrient distribution per 100 grams is approximately:
- Calories: 13 kcal
- Carbohydrates: 3.4 g
- Protein: 0.6 g
- Fat: 0.1 g
- Fiber: 1.1 g
Carbohydrates mainly come from natural sugars and dietary fiber. Though protein content is modest, ash gourd provides enough to complement other plant-based foods when included in meals.
Vitamins in Ash Gourd
Vitamins play crucial roles as cofactors in enzymatic reactions and antioxidants protecting cells from damage. Ash gourd contains:
- Vitamin C: Around 10 mg per 100g; supports immune function and collagen synthesis.
- Riboflavin (B2): About 0.02 mg; important for energy production.
- Niacin (B3): Roughly 0.4 mg; aids digestion and nervous system health.
- Folate: Small amounts; necessary for DNA synthesis.
Though not a powerhouse of vitamins compared to fruits like oranges or leafy greens, ash gourd contributes to daily micronutrient needs when consumed regularly.
The mineral content of ash gourd enhances its nutritional value:
| Mineral | Amount per 100g | Role in the Body |
|---|---|---|
| Calcium | 19 mg | Strengthens bones and teeth |
| Iron | 0.4 mg | Essential for oxygen transport via hemoglobin |
| Magnesium | 11 mg | Aids muscle function and energy metabolism |
| Potassium | 150 mg | Regulates fluid balance and nerve signals |
| Sodium | 2 mg | Keeps blood pressure stable at low levels |
Potassium stands out as a key mineral here, promoting heart health by balancing sodium levels and reducing blood pressure risks.
Ash Gourd Nutritional Value Per 100G Compared to Other Vegetables
Comparing ash gourd with other common vegetables highlights its unique strengths:
| Nutrient (per 100g) | Ash Gourd | Cucumber | Zucchini |
|---|---|---|---|
| Calories (kcal) | 13 | 16 | 17 |
| Total Carbohydrates (g) | 3.4 | 3.6 | 3.1 |
| Total Protein (g) | 0.6 | 0.7 | 1.2 |
| Total Fat (g) | 0.1 | 0.1 | 0.3 |
| Total Fiber (g) | 1.1 | Cucumber* |
Oops! Looks like the table got cut off there—let me complete that properly.
| Nutrient (per 100g) | Ash Gourd | Cucumber | Zucchini |
|---|---|---|---|
| Total Fat (g) td<0 .1 td<0 .1 td<0 .3 tr | |||
*Data sourced from USDA nutrient database
Ash gourd stands out with slightly higher fiber than cucumber but less protein than zucchini. Its calorie count is among the lowest—a boon for calorie-conscious diets.
The Role of Ash Gourd in Weight Management and Digestion
Low-calorie foods rich in fiber often help curb hunger without adding excess calories—ash gourd fits this description perfectly.
Fiber slows digestion, promoting satiety over longer periods while supporting healthy bowel movements by adding bulk to stool. This can reduce constipation risk significantly.
The high water content also aids hydration while filling the stomach volume-wise without many calories—ideal for weight loss or maintenance plans.
Moreover, some studies suggest that ash gourd may have mild diuretic properties due to its potassium content combined with low sodium levels, helping flush excess fluids from the body naturally.
Ash Gourd’s Antioxidant Properties Explained
Oxidative stress damages cells through free radicals—unstable molecules formed during metabolism or exposure to pollutants—and antioxidants neutralize these harmful agents.
Ash gourd contains vitamin C along with flavonoids such as quercetin which contribute antioxidant effects protecting cells from oxidative damage linked to aging and chronic diseases like cancer or cardiovascular disorders.
Though antioxidant levels are modest compared to berries or leafy greens rich in polyphenols, consuming ash gourd adds variety to your antioxidant intake—a crucial strategy since diverse antioxidants work synergistically inside the body.
The Importance of Vitamin C in Ash Gourd Nutritional Value Per 100G
Vitamin C serves multiple roles beyond immunity—it supports collagen formation needed for skin elasticity and wound healing while enhancing iron absorption from plant-based foods.
A regular serving of ash gourd can provide about one-tenth of the recommended daily intake of vitamin C—a helpful boost especially during seasons prone to colds or flu.
Culinary Uses That Maximize Nutrients in Ash Gourd Dishes
Cooking methods impact nutrient retention dramatically:
- Steaming preserves most water-soluble vitamins like vitamin C.
- Boiling may cause some vitamin loss but softens fibers aiding digestion.
- Stir-frying with minimal oil retains texture while adding flavor without excessive fat.
- Juicing offers hydration benefits but may reduce fiber content drastically unless pulp is included.
In many Asian recipes such as soups, stews, or curries, ash gourd absorbs spices well without overpowering dishes’ taste profiles.
Pairing ash gourd with vitamin C-rich ingredients like tomatoes or bell peppers can further increase iron absorption from meals thanks to vitamin C’s enhancing effect on non-heme iron uptake.
Key Takeaways: Ash Gourd Nutritional Value Per 100G
➤ Low in calories, making it ideal for weight management.
➤ High water content helps in hydration and detoxification.
➤ Rich in dietary fiber, promoting healthy digestion.
➤ Contains essential vitamins like vitamin C and B-complex.
➤ Provides minerals such as potassium and magnesium.
Frequently Asked Questions
What is the calorie content of Ash Gourd per 100g?
Ash gourd is very low in calories, containing approximately 13 kcal per 100 grams. Its high water content, about 96%, contributes to this low calorie count, making it an excellent choice for those looking to manage weight while staying hydrated.
Which vitamins are present in Ash Gourd nutritional value per 100g?
Ash gourd contains small but important amounts of vitamins such as vitamin C (around 10 mg), riboflavin (B2), niacin (B3), and folate. These vitamins support immune function, energy metabolism, and cellular health.
How much fiber is found in Ash Gourd nutritional value per 100g?
Per 100 grams, ash gourd provides about 1.1 grams of dietary fiber. This fiber aids digestion and promotes a healthy gut, contributing to overall digestive health and regularity.
What minerals are included in the Ash Gourd nutritional value per 100g?
Ash gourd contains essential minerals such as calcium (19 mg), iron (0.4 mg), magnesium (11 mg), potassium (150 mg), and sodium (2 mg). These minerals support bone strength, oxygen transport, muscle function, and fluid balance.
How does the macronutrient profile of Ash Gourd look per 100g?
The macronutrient breakdown of ash gourd per 100 grams includes about 3.4 grams of carbohydrates, 0.6 grams of protein, and 0.1 grams of fat. Its low fat and protein content complement its hydrating and low-calorie nature.