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  4. Gourd, dishcloth (towelgourd)

Dishcloth gourd (towel gourd) has 20 kcal per 100 g. A tropical gourd harvested young as a vegetable. The mature fruit dries into the loofah sponge.

About this food

How should I track Gourd, dishcloth (towelgourd)?

For consistent tracking of Gourd, dishcloth (towelgourd), weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.

Macro Breakdown

Macro Split: 20% Protein, 73% Carbs, 7% FatMacro Split100%
Protein20%1.2g
Carbs73%4.4g
Fat7%0.2g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    20kcal—
Macronutrients
  • Protein
    1.2g2%
  • Carbohydrates
    4.4g—
  • Fat
    0.2g—
  • Fiberathlete
    1.1g4%
  • Sugar
    2.0g—
  • Saturated Fat
    0.0g—
Minerals
  • Sodium
    3mg—
  • Calciumathlete
    20mg2%
  • Ironathlete
    0mg2%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Gourd, dishcloth (towelgourd) — values for 100g

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Primary macros

Calories
20
kcal
Protein
1.2
g
Carbs
4.4
g
Fat
0.2
g

More nutrients

Fiber
1.1g
Sugar
2.0g
Sat. Fat
0.0g
Sodium
3mg
Calcium
20mg
Iron
0mg
Potassium
139mg
Magnesium
14mg
Zinc
0mg
Vitamin D
0.0mcg

Frequently Asked Questions

For consistent tracking of Gourd, dishcloth (towelgourd), weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.

Gourd, dishcloth (towelgourd) contains 1.2g protein per 100g, which is lower in protein. A 100g serving provides 1.2g protein.

Yes, Gourd, dishcloth (towelgourd) can support weight loss. At 20 kcal per 100g it is low in calorie density, allowing larger portions for fewer calories.

Yes, Gourd, dishcloth (towelgourd) is keto-friendly. With 4.4g total carbs and 1.1g fiber per 100g (3.3g net carbs), it fits easily within the daily 20-50g net carb limit.

Gourd, dishcloth (towelgourd) provides 20 kcal, 1.2g protein, 4.4g carbs, and 0.2g fat per 100g. Compare with other vegetables foods in our database to find the best option for your nutritional goals.

Track this food

100g(Standard)
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Fats & Oils

Ranch dressing

479 kcal1.4g protein

Condiments & Sauces

Tomato sauce, canned

29 kcal1.3g protein

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Gourd, dishcloth (towelgourd)

Macros per 100g

20
Calories
Protein1.2g
Fat0.2g
Carbs4.4g
Article research basis
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 13, 2026

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Potassium
139mg3%
  • Magnesiumathlete
    14mg3%
  • Zincathlete
    0mg1%
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    Backed by 1,316 research papers
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