Wax gourd nutrition: calories, carbs, GI, protein, fiber, fats
Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Wax gourd
| Calories ⓘ Calories per 100-gram serving | 14 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2.04 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, cubes (175 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 0.2 (acidic) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 0mg |
Vitamin C ⓘHigher in Vitamin C content than 76% of foods
Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 56% of foods
Sodium ⓘHigher in Sodium content than 52% of foods
Fiber ⓘHigher in Fiber content than 50% of foods
Calcium ⓘHigher in Calcium content than 43% of foods
Wax gourd calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 14 | |
| Calories in 1 cup, cubes | 25 | 175 g |
Mineral coverage chart
Calcium:
18 mg of 1,000 mg
2%
Iron:
0.38 mg of 8 mg
5%
Magnesium:
10 mg of 420 mg
2%
Phosphorus:
17 mg of 700 mg
2%
Potassium:
5 mg of 3,400 mg
0%
Sodium:
107 mg of 2,300 mg
5%
Zinc:
0.59 mg of 11 mg
5%
Copper:
0.022 mg of 1 mg
2%
Manganese:
0.056 mg of 2 mg
2%
Selenium:
0.2 µg of 55 µg
0%
Choline:
4.9 mg of 550 mg
1%
Mineral chart - relative view
Sodium
107 mg
TOP 48%
Calcium
18 mg
TOP 57%
Zinc
0.59 mg
TOP 66%
Manganese
0.056 mg
TOP 66%
Iron
0.38 mg
TOP 81%
Magnesium
10 mg
TOP 84%
Phosphorus
17 mg
TOP 89%
Copper
0.022 mg
TOP 91%
Choline
4.9 mg
TOP 92%
Selenium
0.2 µg
TOP 94%
Potassium
5 mg
TOP 97%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.08 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
10.5 mg of 90 mg
12%
Vitamin B1:
0.034 mg of 1 mg
3%
Vitamin B2:
0.001 mg of 1 mg
0%
Vitamin B3:
0.384 mg of 16 mg
2%
Vitamin B5:
0.121 mg of 5 mg
2%
Vitamin B6:
0.032 mg of 1 mg
2%
Folate:
4 µg of 400 µg
1%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
2.8 µg of 120 µg
2%
Vitamin chart - relative view
Vitamin C
10.5 mg
TOP 24%
Vitamin K
2.8 µg
TOP 61%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B3
0.384 mg
TOP 82%
Folate
4 µg
TOP 83%
Vitamin B6
0.032 mg
TOP 86%
Vitamin B5
0.121 mg
TOP 87%
Vitamin E
0.08 mg
TOP 88%
Vitamin B2
0.001 mg
TOP 96%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 1%
0.4 g of 50 g
1%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
3.04 g of 300 g
1%
Water:
Daily Value: 5%
96.06 g of 2,000 g
5%
Other:
0.3 g
Protein quality breakdown
Tryptophan:
2 mg of 280 mg
1%
Threonine:
0 mg of 1,050 mg
0%
Isoleucine:
0 mg of 1,400 mg
0%
Leucine:
0 mg of 2,730 mg
0%
Lysine:
9 mg of 2,100 mg
0%
Methionine:
3 mg of 1,050 mg
0%
Phenylalanine:
0 mg of 1,750 mg
0%
Valine:
0 mg of 1,820 mg
0%
Histidine:
0 mg of 700 mg
0%
Fat type information
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.088 g
Fiber content ratio for Wax gourd
Sugar:
1.18 g
Fiber:
1 g
Other:
0.86 g
All nutrients for Wax gourd per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 14kcal | 1% | 98% |
3.4 times less than Orange
|
| Protein | 0.4g | 1% | 91% |
7.1 times less than Broccoli
|
| Fats | 0.2g | 0% | 88% |
166.6 times less than Cheddar Cheese
|
| Vitamin C | 10.5mg | 12% | 24% |
5 times less than Lemon
|
| Net carbs | 2.04g | N/A | 66% |
26.6 times less than Chocolate
|
| Carbs | 3.04g | 1% | 66% |
9.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.38mg | 5% | 81% |
6.8 times less than Beef broiled
|
| Calcium | 18mg | 2% | 57% |
6.9 times less than Milk
|
| Potassium | 5mg | 0% | 97% |
29.4 times less than Cucumber
|
| Magnesium | 10mg | 2% | 84% |
14 times less than Almond
|
| Sugar | 1.18g | N/A | 65% |
7.6 times less than Coca-Cola
|
| Fiber | 1g | 4% | 50% |
2.4 times less than Orange
|
| Copper | 0.02mg | 2% | 91% |
6.5 times less than Shiitake
|
| Zinc | 0.59mg | 5% | 66% |
10.7 times less than Beef broiled
|
| Phosphorus | 17mg | 2% | 89% |
10.7 times less than Chicken meat
|
| Sodium | 107mg | 5% | 48% |
4.6 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.08mg | 1% | 88% |
18.3 times less than Kiwifruit
|
| Selenium | 0.2µg | 0% | 94% | |
| Manganese | 0.06mg | 2% | 66% | |
| Vitamin B1 | 0.03mg | 3% | 80% |
7.8 times less than Pea raw
|
| Vitamin B2 | 0mg | 0% | 96% |
130 times less than Avocado
|
| Vitamin B3 | 0.38mg | 2% | 82% |
24.9 times less than Turkey meat
|
| Vitamin B5 | 0.12mg | 2% | 87% |
9.3 times less than Sunflower seed
|
| Vitamin B6 | 0.03mg | 2% | 86% |
3.7 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 2.8µg | 2% | 61% |
36.3 times less than Broccoli
|
| Folate | 4µg | 1% | 83% |
15.3 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.02g | 0% | 92% |
368.4 times less than Beef broiled
|
| Monounsaturated Fat | 0.04g | N/A | 86% |
264.8 times less than Avocado
|
| Polyunsaturated fat | 0.09g | N/A | 86% |
536.1 times less than Walnut
|
| Tryptophan | 0mg | 0% | 98% |
152.5 times less than Chicken meat
|
| Lysine | 0.01mg | 0% | 98% |
50.2 times less than Tofu
|
| Methionine | 0mg | 0% | 98% |
32 times less than Quinoa
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 14
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
5%
Sodium 107mg
1%
Total Carbohydrate
3g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
0g
Vitamin D
0mcg
0%
Calcium
18mg
2%
Iron
0mg
0%
Potassium
5mg
0%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Wax gourd nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.