Dietitian Guide
Energy, proteins, carbohydrates, total fats, saturated fats, potassium, sodium and fibre content of selected gourds and vegetables
| Food item
(Per 100g)
|
Calories
(Kcal)
|
Protein
(g)
|
Carbohydrates
(g)
|
Fats
(g)
|
Saturated fats
(g)
|
Potassium
(mg)
|
Sodium
(mg)
|
Fibre
(g)
|
| Tomato
|
20 |
0.9 |
4 |
0.2 |
0 |
163 |
8 |
0.5 |
| Green pepper
|
20 |
0.86 |
4.64 |
0.17 |
0.058 |
175 |
3 |
1.7 |
| Red pepper
|
31 |
0.99 |
6.03 |
0.3 |
0.027 |
211 |
4 |
2.1 |
| Yellow pepper
|
27 |
1.00 |
6.32 |
0.21 |
0.031 |
212 |
2 |
0.9 |
| White gourd
|
12 |
0.4 |
2.6 |
0.2 |
NA* |
78 |
1.8 |
0.7 |
| Pumpkin
|
26 |
1.00 |
6.5 |
0.1 |
0.052 |
340 |
1 |
0.5 |
| Cucumber
|
16 |
0.8 |
2.9 |
0.2 |
NA* |
102 |
4.9 |
0.5 |
| Eggplant
|
18 |
1.0 |
3.0 |
Trace |
0.026 |
220 |
0 |
2.6 |
| Bitter gourd
|
7.4 |
0.7 |
1.0 |
ND# |
0 |
190 |
3 |
2.2 |
| Sponge gourd
|
21 |
1.0 |
4.2 |
0.2 |
0.016 |
115 |
3 |
0.6 |
| Zucchini
|
17 |
1.21 |
3.11 |
0.32 |
NA* |
261 |
1 |
1 |
| Lettuce
|
10 |
1.0 |
1.1 |
Trace |
0.029 |
230 |
8 |
Trace |
| Spinach
|
14 |
2.3 |
0.3 |
0.4 |
0.04 |
558 |
5 |
1.7 |
| Water spinach
|
27 |
2.9 |
1.0 |
0.5 |
0 |
312 |
25 |
2.8 |
| Amaranth
(Chinese spinach)
|
13 |
1.9 |
0.48 |
0.4 |
0.048 |
480 |
15 |
2.0 |
Source: Centre for Food Safety
* NA = Not Available # ND = Not Detectable
|
