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
|
