How many calories are in one bowl of lauki?

November 2, 2025 •

4 min read

Despite being over 90% water, the number of calories in one bowl of lauki can range from under 50 to over 150, depending entirely on the cooking method and ingredients added. This low-calorie vegetable is a favorite for weight-watchers, but understanding how preparation affects the final calorie count is essential for diet planning.

Quick Summary

The calorie count for a bowl of lauki varies significantly with its preparation, from a very low-calorie soup to a moderate-calorie curry or sabzi cooked with oil and spices.

Key Points

Variable Calorie Count: The number of calories in a bowl of lauki depends heavily on how it is prepared, not just the vegetable itself.
Naturally Low-Calorie: Raw lauki is extremely low in calories, with only about 15 kcal per 100g, making it ideal for weight management.
Added Fats Increase Calories: Cooking methods involving oil, such as making lauki sabzi, significantly increase the calorie count of the final dish.
Low-Calorie Preparations: Lauki soup or simply boiled lauki are the lowest-calorie options, often containing fewer than 70 calories per bowl.
High-Calorie Versions: Preparations like lauki kofta curry, which involve deep-frying, are much higher in calories and must be factored into diet plans accordingly.
Nutrient-Rich: Beyond being low-calorie, lauki is a good source of vitamins, minerals, and dietary fiber, promoting good digestion and hydration.

The Low-Calorie Power of Plain Lauki

Lauki, also known as bottle gourd or doodhi, is an exceptionally low-calorie vegetable by nature. When consumed raw or simply boiled without added fats, its calorie content is minimal. On average, 100 grams of raw lauki contain only about 15 calories. Since a typical bowl could hold between 100 and 200 grams of cooked vegetable, the base calorie count is very low. This makes it an ideal food for those aiming for weight management, as its high water and fiber content help you feel full without consuming many calories.

Calorie Breakdown by Preparation Method

While raw lauki is very low in calories, the final calorie count of a dish dramatically increases with the addition of cooking oils, spices, and other ingredients. Understanding these differences is key to managing your intake effectively.

Lauki Sabzi (Curry)

A common Indian preparation, lauki sabzi, can vary widely in calories. For a standard one-serving bowl, you might find a calorie range from around 69 kcal for a simpler recipe to over 120 kcal for richer versions. The primary factor for this increase is the oil or ghee used for tempering, along with other high-calorie additions like potatoes or chana dal. For example, a recipe using minimal oil will be lighter than one with a generous amount of fat.

Lauki Soup

Lauki soup is one of the lightest preparations. When made with just the gourd, water, and simple seasonings, a bowl can contain as few as 14 calories per serving. Even more elaborate versions with added vegetables like onion, ginger, and garlic, and a hint of oil, typically remain under 70 calories per serving. This makes lauki soup an excellent choice for a light dinner or appetizer.

Lauki Kofta Curry

In contrast, lauki kofta curry is significantly higher in calories. The koftas (dumplings) are traditionally made from grated lauki mixed with chickpea flour (besan) and deep-fried, and then served in a rich, spicy gravy. Even a 'healthy' simmered kofta version can clock in at over 100 calories per serving, and a traditionally fried kofta curry will be much higher. This is a good example of how the same vegetable can be transformed into a high-calorie meal depending on the cooking technique.

Lauki Juice

For a quick and hydrating option, lauki juice is very low in calories. A 100g serving of lauki juice contains approximately 14 to 15 calories. This makes it an ideal detoxifying drink, especially in warmer weather. It's important to remember that this low calorie count refers to freshly pressed juice and not processed variants with added sugars.

Factors Influencing the Final Calorie Count

Several elements contribute to the final calorie content of a bowl of lauki:

Amount of Oil/Ghee: This is the most significant factor. Frying and sautéing with more oil or ghee will substantially increase the calorie count.
Added Ingredients: Incorporating high-calorie additions like lentils (chana dal), potatoes, or rich gravies (cashew, cream) will raise the energy density of the dish.
Cooking Method: As seen with koftas, deep-frying leads to a higher calorie count compared to boiling, steaming, or light sautéing.
Serving Size: The calorie figures are per standard serving. A larger or smaller bowl will alter the total calorie consumption accordingly.

Comparison of Lauki Preparations


Preparation Method	Key Ingredients	Calorie Range per Standard Bowl	Notes
Simple Boiled Lauki	Lauki, minimal seasoning	30-50 kcal	Extremely low-calorie, high water content.
Lauki Sabzi	Lauki, oil/ghee, spices, onions, tomatoes	60-150 kcal+	Highly dependent on the amount of oil used.
Lauki Soup	Lauki, broth, herbs	15-70 kcal	Very low-calorie, hydrating, and filling.
Lauki Kofta Curry	Lauki, besan, oil for frying, rich gravy	110-300 kcal+	Can be high-calorie, especially if koftas are fried.
Lauki Juice	Raw lauki	~20-30 kcal	Based on a standard 150-200ml glass.

Health Benefits Beyond Calories

Beyond being a dieter's friend due to its low-calorie profile, lauki offers numerous other health advantages:

Supports Digestive Health: The high fiber and water content in lauki aid digestion, promote regular bowel movements, and can help prevent constipation.
Hydrates the Body: Composed of over 90% water, it is excellent for hydration, especially during hot weather.
Rich in Nutrients: Lauki is a good source of Vitamin C, B-vitamins, iron, and potassium, which support overall body function and immunity.
Cooling Effect: In Ayurvedic medicine, lauki is valued for its cooling properties, which can help soothe the digestive system and reduce acidity.
Heart Health: Its low-fat, low-cholesterol nature, combined with its potassium content, makes it beneficial for heart health and blood pressure regulation.

Conclusion

To determine how many calories are in one bowl of lauki, you must consider the specific recipe. The fundamental vegetable itself is exceptionally low in calories and an excellent food choice for weight management. However, added fats from cooking oil, deep-frying, or combining it with higher-calorie ingredients can significantly raise the final energy count. For the lowest calorie option, opt for boiled lauki or a simple soup. For a balanced meal, a moderately spiced sabzi is a good choice. By understanding the impact of preparation, you can enjoy the health benefits of lauki while keeping your calorie goals in check.

For more in-depth nutritional data and dietary guidelines, consult reputable health and nutrition sources.

Frequently Asked Questions

Yes, lauki is naturally a very low-calorie vegetable. At its base, 100 grams contain only about 15 calories, primarily due to its high water content.

The calorie count for lauki sabzi can range from approximately 69 to 126 calories per serving, depending on the amount of oil or ghee and other ingredients used in the preparation.

Yes, lauki soup is excellent for weight loss. With as few as 14 calories per serving, its high water and fiber content promote a feeling of fullness without adding many calories.

A bowl of lauki kofta curry has a higher calorie count compared to a simple sabzi or soup, especially if the koftas are deep-fried. Healthy versions can start at around 110 calories per serving.

To reduce calories, minimize the amount of oil or ghee used for cooking, opt for steaming or boiling over frying, and avoid adding high-calorie ingredients like potatoes or heavy cream.

No, lauki juice is very low in calories, with around 14 to 15 calories per 100g. It's a hydrating drink but should be consumed with caution if it tastes bitter.

Yes, adding ingredients like chana dal (split chickpeas) or paneer will increase the total calorie count of the dish. For instance, a chana dal lauki preparation is listed at 147 calories per serving.

Lauki provides multiple benefits, including aiding digestion with its high fiber content, providing hydration, offering a cooling effect on the body, and being a source of essential vitamins and minerals.