Gourd Dishcloth (Towel Gourd) – Raw
The Gourd Dishcloth, also known as Towel Gourd, is a versatile vegetable that offers a mild, slightly sweet flavor and a tender texture when eaten raw. It is commonly used in various dishes for its unique texture and nutritional profile. This gourd is often favored for its light, refreshing qualities, making it a perfect addition to salads, stir-fries, or simply enjoyed on its own.
Below is a breakdown of the nutritional information for raw Gourd Dishcloth (Towel Gourd), providing a detailed insight into its health benefits:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 20.0 kcal |
| Protein | 1.2 g |
| Fat | 0.2 g |
| Saturated Fat | 0.016 g |
| Carbohydrates | 4.35 g |
| Fiber | 1.1 g |
| Sugar | 2.02 g |
| Calcium | 20.0 mg |
| Iron | 0.36 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 139.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.07 mg |
| Copper | 0.035 mg |
| Manganese | 0.092 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 12.0 mg |
| Thiamine (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.043 mg |
| Folate (Vitamin B9) | 7.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.1 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Gourd Dishcloth (Towel Gourd)
Towel Gourd is an excellent source of vitamins and minerals that support a healthy diet. With a low-calorie count of just 20 kcal per 100 grams, it can be enjoyed in generous portions without contributing to weight gain, making it an ideal food for those on calorie-controlled diets.
- Rich in Vitamin C: With 12 mg of vitamin C per 100g, Gourd Dishcloth helps strengthen the immune system, promotes skin health, and aids in collagen formation.
- High in Potassium: A good source of potassium (139 mg per 100g), this vegetable helps regulate fluid balance, maintain heart health, and reduce the risk of high blood pressure.
- Good Fiber Content: At 1.1 grams of dietary fiber, Towel Gourd supports digestion, prevents constipation, and can aid in weight management by promoting satiety.
- Low in Fats: With only 0.2 grams of fat per 100g, this gourd is a heart-healthy option that provides minimal saturated fats and supports healthy cholesterol levels.
Allergen Information
Gourd Dishcloth is generally safe for most individuals and is not known to cause common allergens. However, as with any food, individuals with specific sensitivities to members of the gourd family (such as pumpkins, squashes, or cucumbers) should exercise caution and consult a healthcare professional if any adverse reactions occur.
Dietary Preferences
Towel Gourd is naturally low in calories and fats, making it a great option for those following low-fat, low-calorie, or heart-healthy diets. It is also an excellent choice for:
- Vegan and Vegetarian Diets: As a plant-based ingredient, it fits seamlessly into vegan and vegetarian meal plans.
- Gluten-Free Diets: It is naturally gluten-free, making it a safe choice for those with gluten sensitivities or celiac disease.
- Weight Management: Its low calorie and high water content make it a suitable choice for individuals looking to manage their weight.
- Diabetes-Friendly Diets: Due to its low sugar content (2.02 grams per 100g) and moderate carbohydrate content, it can be enjoyed in moderation as part of a balanced, diabetes-friendly diet.
Cooking Tips and Advice
- Raw Usage: Gourd Dishcloth is delicious when eaten raw, especially in refreshing salads or paired with a light vinaigrette. It can be sliced thinly and tossed with other crunchy vegetables like carrots, bell peppers, or cucumber.
- Stir-Frying: It can also be lightly stir-fried with garlic, onions, and other vegetables to create a nutritious side dish.
- Smoothies: Because of its high water content, it can be blended into smoothies for a refreshing, hydrating treat.
- Pickling: Some cultures also pickle Towel Gourd to enjoy its flavor and preserve it for longer periods.
Conclusion
Gourd Dishcloth, or Towel Gourd, is a versatile and nutritious vegetable that can add variety to your meals. Whether used raw, stir-fried, or in smoothies, it provides a low-calorie, fiber-rich addition to your diet. With its mild flavor and impressive nutritional profile, it’s an ingredient that supports various dietary preferences while offering numerous health benefits.
