Lauki Nutrition Facts: Calories, Macros & Health Benefits
Summary: Lauki contains 14 calories, 0.62g protein, 3.39g carbs, and 0.02g fat per one cup (116g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (116g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 14 kcal | 1% |
| Protein | 0.62g | 1% |
| Carbohydrates | 3.4g | 1% |
| Total Fat | 0.02g | 0% |
| Fiber | 0.50g | 2% |
| Sugar | 2.0g | -- |
| Sodium | 2.0mg | 0% |
| Potassium | 10.1mg | 0% |
| Calcium | 11.0mg | 1% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.70mg | 0% |
| Zinc | 13.0mg | 118% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.32mg | 19% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 0.10mg | 1% |
| Phosphorus | 16.0mg | 1% |
Is Lauki Good for You?
Lauki provides 14 calories per one cup (116g) with 0.62g protein, 3.39g carbohydrates, and 0.02g fat. It is a source of iron (833% dv), zinc (118% dv), vitamin b6 (19% dv).
Bottle gourd (lauki/ghiya/doodhi) is a very low-calorie, high-water-content vegetable popular in Indian cooking for sabzis, koftas, and even halwa.
Key Health Benefits of Lauki
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (118% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (19% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Lauki Nutrition with Gram
Use Gram to log lauki 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 lauki?
Lauki contains 14 calories per one cup (116g).
How much protein is in lauki?
Lauki provides 0.62g of protein per one cup (116g).
How many carbs are in lauki?
Lauki has 3.39g of carbohydrates per one cup (116g).
Is lauki good for tracking nutrition?
Yes. Lauki can be logged by calories, macros, and micronutrients in the Gram app.
How should I use lauki in a meal plan?
Use Lauki 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 lauki and thousands of other foods with the Gram app.