11 %
Vitamin C is below the 15 % “source of” level in gourd, so no function line applies.
How many calories are in gourd?
9.6kcal
in an 80 g portion
12 kcal per 100 g.
Source: UK CoFID 2021, record 13-248. Checked 5 October 2026.
0.08 gFat
0.4 gProtein
1.8 gCarbohydrate
11 %Daily vitamin C
What’s in an 80 g portion
More than half of a portion is water. The rest is 1.8 g carbohydrate and 0.4 g protein.
- 0.08 gFat
- 0.4 gProtein
- 1.8 gCarbohydrate
- 76.9 gWater
- 0.8 gMinerals and the rest
Below average for vegetables
Gourd is 12 kcal per 100 g. The 240 vegetables in this database average 59.9.
Gourd12
Vegetables average59.9
Low in fat
0.1 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.08 g
Vitamins and minerals in gourd
No vitamin or mineral in gourd reaches the “source of” level; vitamin C is the nearest at 14 %.
None recorded
- Vitamin D
- Vitamin B12
Show all 11 with amounts
Vitamin C8.8 mg, 11 %
Potassium88 mg, 4.4 %
Thiamin (vitamin B1)0.04 mg, 3.6 %
Iron0.48 mg, 3.4 %
Calcium18.4 mg, 2.3 %
Phosphorus15.2 mg, 2.2 %
Niacin (vitamin B3)0.32 mg, 2 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
Vitamin A0.0008 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What gourd doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only under 1 % of the vitamin A reference intake per 100 g.
Vitamin D
0mgin gourd
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin gourd
Find it inLiver, ox, raw4400 % per 100 g
Vitamin A
<1%in gourd, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Gourd against other vegetables
Per 100 g, peppers (capsicum, chilli, green, raw) has the most vitamin C in this comparison, followed by spring onions (bulbs only, raw).
120mg
25mg
18mg
11mg
6mg
5mg
Gourd, ash, rawthis page
Raddiccio, raw−6 mg
All values per 100 g, from the same dataset. Differences are against gourd.
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Questions about gourd
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of gourd?
A typical portion (80 g, one of your five a day) gives 10 kcal. Per 100 g the figure is 12 kcal.
Which vitamins and minerals does gourd have most of?
By share of the daily reference intake: vitamin C (11 mg, 14 %), potassium (110 mg, 5.5 %) and thiamin (0.05 mg, 4.5 %) per 100 g.
Is gourd a good source of protein?
Gourd, ash, raw has 0.5 g protein per 100 g, 17 % of the energy, which meets the UK threshold for “source of protein”.
Is gourd high in salt?
No. Salt is 0.01 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-248, Gourd, ash, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 72 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: White-flowered Gourd). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g.
More vegetables
- Fennel, Florence, boiled11 kcal
- Mushrooms, Jew's ear, tough, dried, soaked, raw76 kcal
- Peas, frozen, raw68 kcal
- Seaweed, kombu, dried, raw43 kcal
- Tannia, raw107 kcal
- Artichoke, Jerusalem, boiled41 kcal
- All 240 vegetables