Calories in gourd: 21 kcal per 100 g

Q: How many calories are in a portion of gourd?

A typical portion (80 g, one of your five a day) gives 17 kcal. Per 100 g the figure is 21 kcal.

Q: Is gourd a source of vitamin C?

It is a source of vitamin C: 18 mg per 100 g, 23 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Which vitamins and minerals does gourd have most of?

By share of the daily reference intake: vitamin C (18 mg, 23 %), copper (0.12 mg, 12 %) and iron (0.9 mg, 6.4 %) per 100 g.

Q: Is gourd a good source of protein?

Gourd, tinda, raw has 1.4 g protein per 100 g, 27 % of the energy, which meets the UK threshold for “high protein”.

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.

0.16 gFat

1.1 gProtein

2.9 gCarbohydrate

74.8 gWater

1 gMinerals and the rest

0.16 gFat
1.1 gProtein
2.9 gCarbohydrate
74.8 gWater
1 gMinerals and the rest

Below average for vegetables

Gourd is 21 kcal per 100 g. The 240 vegetables in this database average 59.9.

Gourd21

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion2.2 g

Salt, per portion0.07 g

Vitamins and minerals in gourd

One of the 14 reach the “source of” level, vitamin C first; none reaches “high in”.

18 %

Vitamin C

14.4 mg in an 80 g portion

84th of 216 vegetables

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Copper0.1 mg9.6 %

Iron0.72 mg5.1 %

Riboflavin (vitamin B2)0.06 mg4.6 %

Chloride35.2 mg4.4 %

Magnesium11.2 mg3 %

None recorded

Vitamin D
Vitamin B12

Show all 14 with amounts

Vitamin C14.4 mg, 18 %

Copper0.1 mg, 9.6 %

Iron0.72 mg, 5.1 %

Riboflavin (vitamin B2)0.06 mg, 4.6 %

Chloride35.2 mg, 4.4 %

Magnesium11.2 mg, 3 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Phosphorus19.2 mg, 2.7 %

Niacin (vitamin B3)0.4 mg, 2.5 %

Calcium20 mg, 2.5 %

Potassium19.2 mg, 1 %

Vitamin A0.0016 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

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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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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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, taro leaves (steamed) has the most vitamin C in this comparison, followed by parsnip (roasted) and gourd.

35mg

20mg

18mg

11mg

10mg

5mg

Taro leaves, steamed+17 mg

Parsnip, roasted+2 mg

Gourd, tinda, rawthis page

Cho cho, boiled−7 mg

Turnip, boiled−8 mg

Water chestnuts, raw−13 mg

All values per 100 g, from the same dataset. Differences are against gourd.

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Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

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Questions about gourd

The questions people ask about gourd, answered from the dataset.

How many calories are in a portion of gourd?

A typical portion (80 g, one of your five a day) gives 17 kcal. Per 100 g the figure is 21 kcal.

Is gourd a source of vitamin C?

It is a source of vitamin C: 18 mg per 100 g, 23 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does gourd have most of?

By share of the daily reference intake: vitamin C (18 mg, 23 %), copper (0.12 mg, 12 %) and iron (0.9 mg, 6.4 %) per 100 g.

Is gourd a good source of protein?

Gourd, tinda, raw has 1.4 g protein per 100 g, 27 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-256, Gourd, tinda, 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: 99 % 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, and the foods with the most vitamin C.

Peas, marrowfat, canned, re-heated, drained87 kcal

Spinach, baby, boiled20 kcal

Taro, boiled91 kcal 240vegetablesin this food group

How many calories are in gourd?

What’s in an 80 g portion

Below average for vegetables

Low in sugar, almost no salt

Vitamins and minerals in gourd

Vitamin C

None recorded

What gourd doesn’t give you. And where to find it.

Vitamin D

Vitamin B12

Vitamin A

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Gourd against other vegetables

Taken every morning since 1998.

Questions about gourd

More vegetables

More vegetables

Most vitamin C

Nutrient guides

Nutrition

Vitamins and minerals