15 %
Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.
How many calories are in gourd?
13.6kcal
in an 80 g portion
17 kcal per 100 g.
Source: UK CoFID 2021, record 13-254, 5 analysed samples. Checked 5 October 2026.
0.08 gFat
0.64 gProtein
2.6 gCarbohydrate
15 %Daily folate
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
- 0.64 gProtein
- 2.6 gCarbohydrate
- 75.4 gWater
- 1.3 gMinerals and the rest
Below average for vegetables
Gourd is 17 kcal per 100 g. The 240 vegetables in this database average 59.9.
Gourd17
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion2.5 g
Salt, per portion0 g
Vitamins and minerals in gourd
One of the 17 reach the “source of” level, folate first; none reaches “high in”.
None recorded
- Vitamin D
- Vitamin B12
Show all 17 with amounts
Folate0.0296 mg, 15 %
Copper0.08 mg, 8 %
Potassium104 mg, 5.2 %
Thiamin (vitamin B1)0.06 mg, 5.1 %
Manganese0.08 mg, 4 %
Phosphorus25.6 mg, 3.7 %
Chloride28.8 mg, 3.6 %
Magnesium12.8 mg, 3.4 %
Vitamin C2.4 mg, 3 %
Niacin (vitamin B3)0.4 mg, 2.5 %
Iron0.24 mg, 1.7 %
Zinc0.16 mg, 1.6 %
Calcium9.6 mg, 1.2 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
Vitamin A0.0032 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, and only 2 % of the zinc reference intake and 3.8 % of the vitamin C reference intake per 100 g.
Vitamin D
0mgin gourd
Find it inBloater, grilled500 % per 100 g
Zinc
2%in gourd, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin C
3.8%in gourd, per 100 g
Find it inCherries, West Indian2150 % 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.
30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.
Try your first pouch
30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.
Tracked UK delivery
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, mustard and cress (raw) has the most folate in this comparison, followed by cabbage (green, raw).
0.06mg
0.045mg
0.042mg
0.037mg
0.028mg
0.011mg
Mustard and cress, raw+0.023 mg
Cabbage, green, raw+0.008 mg
Fennel, Florence, raw+0.005 mg
Gourd, ridge, rawthis page
Carrots, young, raw−0.009 mg
Onions, baked−0.026 mg
All values per 100 g, from the same dataset. Differences are against gourd.
Since that first introduction in 1998, Immufix has remained a constant in my life.
Paula Radcliffe, ambassador and co-owner. Read her story
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.
2:15:25World record, 2003
28Years, same routine
6London and New York wins
Review 1 of 3
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 14 kcal. Per 100 g the figure is 17 kcal.
Is gourd a source of folate?
It is a source of folate: 0.037 mg per 100 g, 19 % 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: folate (0.037 mg, 19 %), copper (0.1 mg, 10 %) and potassium (130 mg, 6.5 %) per 100 g.
Is gourd a good source of protein?
Gourd, ridge, raw has 0.8 g protein per 100 g, 19 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-254, Gourd, ridge, raw, 5 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: 62 % 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 folate.
More vegetables
- Parsnip, raw64 kcal
- Radish leaves, raw33 kcal
- Sweet potato, raw87 kcal
- Agar, dried16 kcal
- Cabbage, green, boiled17 kcal
- Courgette, fried63 kcal
- All 240 vegetables
Most folate
- Drumstick leaves, raw0.37 mg
- Drumstick leaves, boiled0.22 mg
- Broccoli, purple sprouting, raw0.195 mg
- Liver, chicken, fried1.35 mg
- Liver, chicken, raw0.995 mg
- Beans, blackeye, whole, dried, raw0.63 mg
- Folate guide