5.6 %
Zinc is below the 15 % “source of” level in gourd, so no function line applies.
How many calories are in gourd?
10.4kcal
in an 80 g portion
13 kcal per 100 g.
Source: UK CoFID 2021, record 13-249. Checked 5 October 2026.
0.08 gFat
0.32 gProtein
2.2 gCarbohydrate
5.6 %Daily zinc
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.08 gFat
- 0.32 gProtein
- 2.2 gCarbohydrate
- 76.6 gWater
- 0.9 gMinerals and the rest
Below average for vegetables
Gourd is 13 kcal per 100 g. The 240 vegetables in this database average 59.9.
Gourd13
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
None of the 18 reaches the “source of” level. Zinc comes closest at 7 % per 100 g.
None recorded
- Vitamin D
- Vitamin B12
Show all 18 with amounts
Zinc0.56 mg, 5.6 %
Vitamin C4 mg, 5 %
Potassium96 mg, 4.8 %
Iron0.4 mg, 2.9 %
Folate0.0048 mg, 2.4 %
Copper0.02 mg, 2.4 %
Vitamin B60.03 mg, 2.3 %
Thiamin (vitamin B1)0.02 mg, 2.2 %
Pantothenic acid (vitamin B5)0.13 mg, 2.1 %
Niacin (vitamin B3)0.32 mg, 2 %
Magnesium7.2 mg, 1.9 %
Calcium13.6 mg, 1.7 %
Phosphorus10.4 mg, 1.5 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
Chloride4 mg, 0.5 %
Vitamin A0.0024 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 %
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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, gourd has the most zinc of the 5 here, ahead of taro leaves (steamed).
0.7mg
0.5mg
0.3mg
0.3mg
0.1mg
Gourd, bottle, rawthis page
Taro leaves, steamed−0.2 mg
Marrow, parwal, raw−0.4 mg
Leeks, boiled−0.6 mg
All values per 100 g, from the same dataset. Differences are against gourd.
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Questions about gourd
What the numbers say to the questions people actually search.
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 13 kcal.
Which vitamins and minerals does gourd have most of?
By share of the daily reference intake: zinc (0.7 mg, 7 %), vitamin C (5 mg, 6.3 %) and potassium (120 mg, 6 %) per 100 g.
Is gourd a good source of protein?
Gourd, bottle, raw has 0.4 g protein per 100 g, 13 % 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 13-249, Gourd, bottle, 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: 85 % 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
- Salsify, boiled23 kcal
- Sweetcorn, baby, stir-fried84.3 kcal
- Arrowhead, boiled91 kcal
- Cabbage, white, raw24 kcal
- Curly kale, raw33 kcal
- Matoki, raw90 kcal
- All 240 vegetables