Gourd White-Flowered (Calabash) – Cooked, Bleached, Dried, and Without Salt
Overview
Gourd (also known as calabash) is a versatile and nutritious vegetable that has been cooked, bleached, dried, and prepared without salt. It’s often used in various cuisines, providing a mild and subtle flavor that complements a wide range of dishes. This ingredient is typically enjoyed for its health benefits and its ability to absorb the flavors of the dishes it’s incorporated into.
Nutritional Breakdown (per 100g)
Here’s a detailed breakdown of the nutritional composition of the cooked, bleached, and dried gourd, offering a low-calorie option rich in essential vitamins and minerals:
| Nutrient | Amount |
|---|---|
| Energy | 15.0 kcal |
| Protein | 0.6 g |
| Total Fat | 0.02 g |
| Saturated Fat | 0.002 g |
| Carbohydrates | 3.69 g |
| Dietary Fiber | 1.2 g |
| Sugars | 0.0 g |
| Calcium | 24.0 mg |
| Iron | 0.25 mg |
| Magnesium | 11.0 mg |
| Phosphorus | 13.0 mg |
| Potassium | 170.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.7 mg |
| Copper | 0.026 mcg |
| Manganese | 0.066 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 8.5 mg |
| Thiamin (B1) | 0.029 mg |
| Riboflavin (B2) | 0.022 mg |
| Niacin (B3) | 0.39 mg |
| Vitamin B6 | 0.038 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This ingredient is naturally free from common allergens such as gluten, dairy, and nuts. However, always check for any cross-contamination or specific production methods if you have severe allergies or sensitivities.
Dietary Preferences
- Low-Calorie: Ideal for those on a calorie-conscious diet, as it contains just 15 kcal per 100g.
- High Fiber: With 1.2g of dietary fiber, this gourd is beneficial for digestive health.
- Vegan-Friendly: Suitable for vegan and plant-based diets.
- Low in Fat: Only 0.02g of fat, making it a healthy choice for those seeking to lower fat intake.
- Naturally Gluten-Free: This ingredient contains no gluten, making it an excellent option for those with gluten sensitivities or celiac disease.
Health Benefits & Usage Tips
Gourd, in its cooked and dried form, is a rich source of important minerals like potassium, magnesium, and calcium, all of which support heart health, bone strength, and overall well-being. The vitamin C content helps to strengthen the immune system, while the iron content supports red blood cell production.
Because of its mild flavor and versatile texture, dried gourd can be used in soups, stews, and stir-fries, or rehydrated for use in curries and casseroles. It can also be blended into smoothies or pureed into sauces. Its ability to absorb flavors makes it a wonderful addition to a variety of dishes, enhancing both the taste and nutritional profile.
Conclusion
This low-calorie, nutrient-dense gourd is a great choice for anyone looking to add a healthy, mild-tasting ingredient to their meals. Whether you’re looking to boost your fiber intake, increase your potassium levels, or simply enjoy a versatile vegetable in your cooking, gourd (calabash) offers a range of health benefits and culinary uses.
