How Many Calories Are in Lauki (Bottle Gourd)?

November 23, 2025 •

4 min read

With approximately 15 calories per 100 grams, lauki, or bottle gourd, is a remarkably low-calorie vegetable. This makes it an ideal addition to a diet focused on weight management and overall health, providing a high water content and beneficial nutrients without significantly increasing your caloric intake.

Quick Summary

This article details the low-calorie content of lauki, or bottle gourd, exploring its nutritional value and health benefits. It provides a comprehensive guide on the calories in various preparations, highlighting its role in weight management and hydration.

Key Points

Low Calorie: A 100-gram serving of raw lauki contains only about 15 calories, making it ideal for weight management.
High in Water: Comprising nearly 96% water, lauki is excellent for hydration and satiety, helping to reduce overall calorie consumption.
Nutrient-Rich: It is a good source of vitamins C, B-complex, and minerals like potassium, iron, and magnesium, supporting immunity and heart health.
Supports Digestion: The high fiber content of lauki promotes healthy bowel function and aids in preventing constipation.
Versatile Ingredient: Lauki can be prepared in various low-calorie ways, including boiling, steaming, or in a light curry, allowing for diverse meal options.
Cooking Method Matters: Adding excessive oil or rich ingredients to lauki preparations can significantly increase the calorie count, so opt for healthier cooking methods.

The Low-Calorie Profile of Lauki (Bottle Gourd)

Lauki, also known as bottle gourd or calabash, is celebrated across many cultures for its mild flavor and numerous health benefits. Its low-calorie count is one of its most impressive attributes, making it a staple in weight-loss diets and for general health-conscious eating. The vast majority of lauki is water, which accounts for its low energy density and high hydrating properties. Beyond being low in calories, it is also a rich source of vitamins, minerals, and dietary fiber, which contribute to a healthy digestive system and overall well-being.

Raw vs. Cooked: How Preparation Affects Lauki Calories

While lauki remains low in calories regardless of preparation, the method of cooking can slightly alter its nutritional value and calorie count. Frying or adding rich, oily sauces will naturally increase the caloric content significantly compared to boiling, steaming, or sautéing with minimal oil. However, the vegetable itself is so calorie-sparse that even when prepared in a curry or other cooked dish, it rarely becomes a high-calorie component. The key is to be mindful of the added ingredients.

A comparative look at lauki preparation methods shows how the calorie count can change:

Comparison Table: Calories in Different Lauki Preparations (Approx. 100g)


Preparation Method	Approx. Calories	Additional Ingredients	Key Differences
Raw Lauki	14-15 kcal	None	Uncooked, high in water, max nutrients
Boiled Lauki	15-20 kcal	Salt (optional)	Softens texture, minimal calorie change
Lauki Sabzi (Curry)	90-130 kcal	Oil, spices, onions, tomatoes	Increased calories from oil and other ingredients
Lauki Juice	14-22 kcal	None or other juices	Concentrated form, but very low calorie

The Health Benefits of This Nutritious Gourd

The benefits of including lauki in your diet go far beyond calorie control. Its high water content makes it excellent for hydration, especially during warmer months. The dietary fiber promotes a healthy digestive system by aiding in bowel movements and preventing constipation. For those managing their blood pressure, the presence of potassium in lauki can help regulate levels and support heart health.

Additionally, lauki contains antioxidants that help protect the body from free radical damage, and it is a good source of vitamins C and B-complex. It is also known for its cooling effect, which can soothe the body from heat-related issues. For individuals with diabetes, its low glycemic index and high fiber content make it a suitable choice for helping to regulate blood sugar levels.

How to incorporate lauki into your diet

Integrating this versatile vegetable into your meals is easy and delicious. Its mild taste allows it to absorb the flavors of accompanying ingredients, making it suitable for a variety of dishes. Some popular ways to enjoy lauki include:

Lauki Sabzi (Curry): A classic Indian dish where lauki is cooked with a blend of spices like turmeric, cumin, and coriander.
Lauki Soup: A simple and light soup, made with grated lauki, ginger, and garlic, which is perfect for digestion and weight loss.
Lauki Juice: A refreshing and hydrating drink, especially on an empty stomach for a metabolism boost.
Lauki Raita: Grated lauki mixed with curd and a few spices for a cool, savory side dish.
Lauki Kofta: These are dumplings made from grated lauki, fried, and served in a rich gravy.

A Final Word on a Weight-Loss Champion

Lauki is a true weight-management champion due to its extremely low-calorie density. A generous serving can fill you up without contributing many calories, thanks to its high water and fiber content. However, remember to pair it with healthy cooking methods and ingredients to maintain its low-calorie status. By incorporating this humble gourd into your regular diet, you can enjoy a flavorful and nutrient-rich addition to your meals, supporting your health and fitness goals. You can find more nutritional details and recipe inspirations at the TATA AIG Blog on Bottle Gourd.

Conclusion: Making Lauki a Regular Part of Your Diet

For those monitoring their caloric intake, lauki is an excellent dietary choice. The calories in lauki are exceptionally low, making it a fantastic vegetable for weight management, hydration, and nutrient intake. Whether you prefer it boiled, in a soup, or as a spiced curry, it's a versatile ingredient that offers substantial health benefits. By choosing simple preparation methods, you can ensure that your meal remains light and healthy while still being satisfying. Its combination of high fiber, water content, and essential vitamins makes it a valuable addition to any balanced diet, promoting good digestive health and overall well-being. So, the next time you're planning a meal, consider adding this nutritional powerhouse to your plate.

Frequently Asked Questions

A 100-gram serving of raw lauki, or bottle gourd, contains approximately 15 calories, making it a very low-calorie vegetable.

The cooking method determines if the calorie count increases. While boiling or steaming has a minimal effect, adding oils or fats for frying or in a curry will add calories to the dish.

Yes, lauki juice is considered beneficial for weight loss. It is low in calories and high in fiber and water, which helps you feel full and boosts your metabolism.

Lauki offers numerous health benefits, including weight management, improved digestion due to high fiber, better hydration from its high water content, and support for heart health with its potassium levels.

Yes, lauki has a low glycemic index and is a good source of fiber, which can help regulate blood sugar levels, making it a suitable food for those with diabetes.

Yes, lauki can be eaten raw in juices or salads. However, cooking it can improve its digestibility for some people.

Lauki is notably rich in Vitamin C, B-complex vitamins, and minerals like potassium, and is also a good source of choline, which supports brain function.