Ivy Gourd Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ivy Gourd contains 105 calories, 2.5g protein, 8.5g carbs, and 6.5g fat per one cup (100g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 105 kcal | 5% |
| Protein | 2.5g | 5% |
| Carbohydrates | 8.5g | 3% |
| Total Fat | 6.5g | 8% |
| Fiber | 2.8g | 10% |
| Sugar | 2.0g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 8.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 210.0mg | 1167% |
| Magnesium | 0.50mg | 0% |
| Zinc | 38.0mg | 345% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 22.0mcg | 6% |
| Vitamin E | 0.80mg | 5% |
| Phosphorus | 40.0mg | 3% |
Is Ivy Gourd Good for You?
Ivy Gourd provides 105 calories per one cup (100g) with 2.5g protein, 8.5g carbohydrates, and 6.5g fat. It is a source of sodium (12% dv), iron (1167% dv), zinc (345% dv).
A simple South Indian dry stir-fry of ivy gourd (tindora/kovakkai) sliced and sautéed with mustard seeds, curry leaves, turmeric, and spices in oil. A common everyday side dish.
Key Health Benefits of Ivy Gourd
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (345% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Ivy Gourd Nutrition with Gram
Use Gram to log ivy gourd and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in ivy gourd?
Ivy Gourd contains 105 calories per one cup (100g).
How much protein is in ivy gourd?
Ivy Gourd provides 2.5g of protein per one cup (100g).
How many carbs are in ivy gourd?
Ivy Gourd has 8.5g of carbohydrates per one cup (100g).
Is ivy gourd good for tracking nutrition?
Yes. Ivy Gourd can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ivy gourd in a meal plan?
Use Ivy Gourd as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track ivy gourd and thousands of other foods with the Gram app.