What are the Calories in 100 Grams of Pointed Gourd?
Fresh, raw pointed gourd, also known as parwal in Hindi, is an incredibly low-calorie vegetable. The calorie count per 100 grams generally falls between 19 and 24 kcal, depending on the specific vegetable's composition and source. This minimal energy content is one of the primary reasons it is recommended for weight management diets and is considered a lightweight vegetable. Its high water content and low carbohydrate level contribute significantly to its low caloric value.
Detailed Nutritional Breakdown (Per 100 grams)
Beyond just its calorie count, the pointed gourd offers a valuable nutritional profile. This breakdown, based on typical values, illustrates its contribution to a healthy diet:
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Macronutrients:
- Calories: 19-24 kcal
- Carbohydrates: 2.2-4.3 g
- Protein: 1.2-2.0 g
- Fat: 0.1-0.3 g
- Dietary Fiber: 2.0-3.0 g
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Micronutrients:
- Vitamin C: Provides a notable amount, supporting immunity.
- Vitamin A: Contains beta-carotene, important for vision and skin health.
- Calcium: Essential for bone health.
- Potassium: Helps regulate blood pressure.
- Magnesium and Phosphorus: Also present, contributing to overall health.
This rich nutritional content, combined with the low-calorie nature, makes the pointed gourd a powerhouse for health despite its humble appearance.
Pointed Gourd and Weight Management
The low-calorie and high-fiber combination of pointed gourd is particularly beneficial for those on a weight loss journey. The high fiber content promotes a feeling of fullness, which helps reduce overall calorie intake by curbing unnecessary snacking. It also assists in regulating digestion, which is crucial for a healthy metabolism. Because it is so light, it can be incorporated into meals without adding significant calories, allowing for a larger portion size while staying within dietary limits. This makes it a satisfying and smart choice for a calorie-controlled diet.
Comparison with Other Gourds
To put its nutritional value into perspective, let's compare pointed gourd with other popular vegetables from the gourd family.
| Nutrient (per 100g) | Pointed Gourd (Parwal) | Bottle Gourd (Lauki) | Bitter Gourd (Karela) |
|---|---|---|---|
| Calories | ~20 kcal | ~15 kcal | ~17 kcal |
| Carbohydrates | 2.2-4.3 g | ~3.4 g | ~3.7 g |
| Protein | 1.2-2.0 g | ~0.6 g | ~1.0 g |
| Fiber | 2.0-3.0 g | ~0.5 g | ~2.8 g |
As the table shows, while most gourds are low in calories, the pointed gourd offers a slightly higher protein and fiber content than some, like bottle gourd, contributing to greater satiety and digestive benefits. However, its caloric content is comparable to other healthy options.
Culinary Uses and Preparation
The pointed gourd's mild flavor makes it incredibly versatile in the kitchen. It readily absorbs the flavors of spices, making it a delicious addition to a variety of dishes. To preserve its nutritional value and keep the calorie count low, it is best prepared by stir-frying or simmering with minimal oil.
- Parwal Curry: A classic Indian dish where pointed gourd is cooked with onions, tomatoes, and spices.
- Stuffed Parwal: A popular preparation where the gourd is hollowed out and filled with spiced paneer, nuts, or minced vegetables.
- Simple Stir-Fry: A quick and healthy option involving slicing the gourd and stir-frying with basic spices like turmeric and cumin.
For a delicious, diet-friendly option, consider this Bihari-style recipe for Masala Parwal Sabji, which uses minimal oil and can be made easily in an air fryer for a crunchy texture. By adopting such cooking methods, you can maximize the health benefits without adding excess fats.
Conclusion: A Low-Calorie, Nutrient-Dense Choice
In conclusion, the answer to how many calories in 100 grams of pointed gourd is very few, with the number settling around 20-24 kcal. This low energy content, coupled with its rich reserves of dietary fiber, vitamins A and C, and essential minerals, solidifies its status as a highly beneficial food for overall health. Incorporating pointed gourd into your meals is an effective strategy for weight management, improved digestion, and boosting your intake of crucial micronutrients. Whether stir-fried, curried, or stuffed, this humble vegetable offers a world of health advantages. So next time you are looking for a healthy and delicious vegetable, consider reaching for pointed gourd.
Potential Outbound Link
For more detailed nutritional data on pointed gourd and other foods, you can refer to authoritative dietary databases like Nutrition Value.
