scored 89/100
Gourds are low-calorie, water-rich vegetables with mild flavor profiles, providing essential minerals and vitamin C while being exceptionally light for digestive support and hydration.
2.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Gourds encompass a diverse family of cucurbitaceous vegetables including bottle gourds, bitter gourds, and ridge gourds, traditionally cultivated across Asia, Africa, and the Americas for millennia. These vegetables are composed of approximately 92% water, making them ideal for hydration while delivering meaningful micronutrients—particularly potassium (139mg per 100g) for cardiovascular regulation, and vitamin C for immune support. The low-calorie density (20 kcal/100g) combined with modest fiber content supports satiety without metabolic burden. Many gourd varieties contain bioactive compounds including cucurbitacins (especially in bitter gourds) and polyphenols with documented antioxidant and anti-inflammatory properties. Bitter gourds specifically show moderate scientific support for blood glucose management and insulin sensitivity, making gourds particularly relevant for metabolic health and longevity. The minimal sodium content and favorable potassium-to-sodium ratio support healthy blood pressure regulation. Their prebiotic fiber composition may support beneficial gut microbiota, a key marker of healthy aging. Gourds are most beneficial when consumed fresh and lightly cooked to preserve heat-sensitive compounds.
Bitter gourd contains polypeptide-P and charantin compounds that enhance glucose uptake in cells and improve pancreatic insulin secretion, while low glycemic load prevents blood sugar spikes
High potassium content (139mg/100g) regulates blood pressure by promoting vasodilation and counteracting sodium effects; polyphenols reduce oxidative stress on arterial walls
92% water content with naturally occurring minerals (potassium, phosphorus, magnesium) replaces fluids and electrolytes lost during daily activity or exercise
Gourd polyphenols and vitamin C neutralize free radicals and reduce pro-inflammatory cytokine production, supporting cellular aging prevention
Soluble fiber (1.1g/100g) acts as prebiotic substrate for beneficial Bifidobacterium and Lactobacillus, supporting gut barrier function and microbial diversity
Gourds' hydrating properties, low glycemic load, and minimal digestive burden make them suitable throughout the day; consume with meals containing fat or protein to optimize mineral absorption and satiety
Fasting-compatible
While fasting-compatible due to minimal caloric density, consuming gourds with meals enhances bioactive absorption significantly. Particularly beneficial post-exercise for rehydration and electrolyte replacement without insulin disruption.
Per 100 g of the default form. Bars show how much higher or lower gourd is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Gourd is classified as a vegetable. Gourds are low-calorie, water-rich vegetables with mild flavor profiles, providing essential minerals and vitamin C while being exceptionally light for digestive support and hydration.
Gourd scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
In a 85 g serving, gourd is highest in Vitamin C (~11% DV), Vitamin B6 (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.8 g of net carbs (3.7 g total minus 0.9 g fiber).
Best any time of day. Gourds' hydrating properties, low glycemic load, and minimal digestive burden make them suitable throughout the day; consume with meals containing fat or protein to optimize mineral absorption and satiety
A typical serving is around 85 g (~17 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating gourd alongside several other vegetable sources.
Gourd pairs nicely with: Pair with turmeric because curcumin enhances absorption of gourd polyphenols and amplifies anti-inflammatory effects synergistically; Combine with healthy fats (olive oil, coconut oil) because fat-soluble compounds in gourds and lipophilic bioactives achieve better absorption when consumed with lipid sources; Pair with lentils or chickpeas because complementary plant proteins and fiber create sustained satiety; minerals in gourds enhance legume iron absorption; Combine with garlic and ginger because their pungent compounds synergize anti-inflammatory mechanisms and support digestive enzyme activity.
Encyclopedia entries that supply the same signature nutrients gourd contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients gourdcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.