Gourd, kantola, raw
Last updated 4 Nov 2026
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Kantola is a type of gourd eaten as a vegetable. The figures here describe it raw, with the ends trimmed and seeds removed. It consists mainly of water and provides carbohydrate, some protein, vitamins and minerals. Per 100g, it contains 3g of carbohydrate, 1.9g of protein, 295mg of vitamin C and 420mg of potassium.
Vitamin C supports normal collagen formation and helps the body absorb iron from plant foods. Potassium contributes to normal muscle and nerve function. Raw kantola contains little salt or fat, although added salt, oils or sauces will change the nutritional content of a prepared dish. Full nutritional figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 28 kcal |
Energy | 117 kJ |
Fat | 1g |
Carbohydrate | 3g |
of which sugars | 0.9g |
1.9g | |
Salt | 0.02g |
Water | 88g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
265µg | |
0µg | |
295mg | |
0.1mg | |
0.14mg | |
0.5mg | |
0µg | |
31mg | |
2mg | |
43mg | |
63mg | |
420mg | |
Sodium | 8mg |
0.6mg | |
0.1mg |
Other types of gourd
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
12 kcal | 0.5g | 0.1g | – | |
13 kcal | 0.4g | 0.1g | – | |
11 kcal | 1.6g | 0.2g | – | |
17 kcal | 0.8g | 0.1g | – | |
21 kcal | 0.5g | 0.3g | – | |
21 kcal | 1.4g | 0.2g | – | |
26 kcal | 1.6g | 0.9g | – | |
9 kcal | 0.9g | 0.2g | – | |
12 kcal | 0.6g | 0.1g | – |
About these figures
Values are per 100g of the food as described (3 samples. Ends trimmed, seeds removed). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.