295 %
Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.
How many calories are in gourd?
22.4kcal
in an 80 g portion
28 kcal per 100 g.
Source: UK CoFID 2021, record 13-250, 3 analysed samples. Checked 5 October 2026.
0.8 gFat
1.5 gProtein
2.4 gCarbohydrate
295 %Daily vitamin C
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.
- 0.8 gFat
- 1.5 gProtein
- 2.4 gCarbohydrate
- 70.2 gWater
- 5.1 gMinerals and the rest
Below average for vegetables
Gourd is 28 kcal per 100 g. The 240 vegetables in this database average 59.9.
Gourd28
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion0.72 g
Salt, per portion0.02 g
Vitamins and minerals in gourd
Two of the 16 reach the “high in” level, led by vitamin C.
None recorded
- Vitamin D
- Vitamin B12
Show all 16 with amounts
Vitamin C236 mg, 295 %
Vitamin A0.212 mg, 27 %
Potassium336 mg, 17 %
Iron1.6 mg, 11 %
Magnesium34.4 mg, 9.2 %
Riboflavin (vitamin B2)0.11 mg, 8 %
Copper0.08 mg, 8 %
Manganese0.16 mg, 8 %
Thiamin (vitamin B1)0.08 mg, 7.3 %
Phosphorus50.4 mg, 7.2 %
Zinc0.48 mg, 4.8 %
Niacin (vitamin B3)0.64 mg, 4 %
Chloride25.6 mg, 3.2 %
Calcium24.8 mg, 3.1 %
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 5 % of the niacin 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
Niacin (vitamin B3)
5%in gourd, per 100 g
Find it inBran, wheat200 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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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 vitamin C of the 6 here, ahead of brussels sprouts (raw).
295mg
115mg
110mg
90mg
79mg
77mg
Gourd, kantola, rawthis page
Brussels sprouts, raw−180 mg
Curly kale, raw−185 mg
Broccoli, green, raw−216 mg
Spring greens, boiled−218 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 22 kcal. Per 100 g the figure is 28 kcal.
Is gourd high in vitamin C?
Yes. Gourd, kantola, raw has 295 mg vitamin C per 100 g, 369 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does gourd have most of?
By share of the daily reference intake: vitamin C (295 mg, 369 %), vitamin A (0.265 mg, 33 %) and potassium (420 mg, 21 %) per 100 g.
Is gourd a good source of protein?
Gourd, kantola, raw has 1.9 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 13-250, Gourd, kantola, raw, 3 analysed samples, 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: 74 % 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.
More vegetables
- Seaweed, kombu, dried, raw43 kcal
- Tannia, raw107 kcal
- Artichoke, Jerusalem, boiled41 kcal
- Carrots, old, raw34 kcal
- Drumstick pods, raw37 kcal
- Mushrooms, Jew's ear, tender, dried, soaked, raw29 kcal
- All 240 vegetables
Most vitamin C
- Peppers, capsicum, chilli, red, raw225 mg
- Gourd, karela, raw185 mg
- Spring greens, raw180 mg
- Cherries, West Indian1720 mg
- Guava, raw230 mg
- Cashew fruit220 mg
- Vitamin C guide