Snake Gourd Calories & Nutrition Calculator

Raw snake gourd contains 187mcg vitamin A (RAE) per 100g, derived from an unusually rich 2,240mcg beta-carotene concentration. This places snake gourd far ahead of every other commonly eaten gourd: bottle gourd has near-zero vitamin A, ash gourd has 0mcg, and even bitter gourd provides only 24mcg RAE per 100g. Among cucurbits, only pumpkin's beta-carotene content surpasses snake gourd's ^[1].

A single cup of raw snake gourd pieces (116g) delivers approximately 217mcg vitamin A — 24% of the daily value — entirely from plant-based carotenoids. This makes snake gourd a meaningful provitamin A contributor in vegetarian and vegan diets where preformed vitamin A (retinol) from animal sources is absent.

For food journaling, snake gourd's vitamin A contribution is its single most distinctive nutritional trait. Unlike most gourds that provide volume and hydration with minimal micronutrients, snake gourd actively contributes to daily carotenoid intake. Cooking retains approximately 90% of the beta-carotene since carotenoids are heat-stable and fat-soluble.

Raw snake gourd has 18 kcal per 100g with 94.6% water content — placing it firmly in the ultra-low-calorie bracket alongside ash gourd (13 kcal), cucumber (15 kcal), and ridge gourd (20 kcal). A full cup of snake gourd pieces (116g) provides just 21 kcal — fewer calories than a single cashew nut ^[1].

Cooked snake gourd drops slightly to 17 kcal per 100g after boiling and draining, as some soluble carbohydrates leach into the cooking water. A 200g serving of snake gourd sabzi (before oil and seasonings) contributes approximately 34 kcal from the vegetable itself — the oil and masala dominate the dish's calorie total.

For food journaling, snake gourd is effectively calorie-invisible. Track the oil, coconut, dal, and stuffing meticulously; approximate the snake gourd weight. Even doubling the vegetable portion from 100g to 200g adds only 18 additional calories.

Snake gourd fruit contains 0.8g total dietary fiber per 100g fresh weight, with research showing an unusually high soluble fiber fraction of approximately 38% — significantly above the typical 15–25% range seen in most vegetables. This soluble-to-insoluble split (approximately 38:62) gives snake gourd a different fiber profile from harder vegetables like ridge gourd or bitter gourd ^[3].

The soluble fiber component includes pectin and water-soluble polysaccharides characteristic of the Cucurbitaceae family. This higher soluble fraction contributes to the soft, slightly mucilaginous texture of cooked snake gourd — a property shared with okra but absent in firmer gourds like bottle gourd.

For nutrition journaling, while the total fiber per 100g is modest (0.8g), a generous 200g serving provides 1.6g fiber — meaningful when combined with dal or other fiber-rich accompaniments in the same meal. If fiber tracking is important, note that boiling and draining reduces total fiber to approximately 0.6g per 100g.

Plain boiled snake gourd: ~17 kcal/100g. Pudalangai poriyal (Tamil stir-fry with mustard seeds and coconut): ~80–100 kcal per serving. Bharwa chichinda (stuffed snake gourd with masala): ~150–200 kcal per piece. The vegetable's contribution never exceeds 35 kcal per typical serving — the remaining 65–165 kcal come entirely from oil, coconut, and stuffing ^[1].

Snake gourd's mild, delicate flavor and soft texture (described as similar to ridge gourd) means it absorbs seasonings without competing with them. In Maharashtra, padwal chi bhaji uses a spice-onion stuffing. In Tamil Nadu, pudalangai kootu pairs the gourd with chana dal and coconut. In North India, chichinda sabzi uses minimal spicing to preserve the gourd's subtle taste.

For food journaling, logging the preparation method is more important than the exact snake gourd weight. A stir-fry with 1 tablespoon of oil adds 120 kcal; the 200g of snake gourd adds 36 kcal. Track the oil and accompaniments with precision; estimate the gourd's weight within 50g and the error is only 9 kcal.

Snake gourd's protein at 0.5g per 100g is among the lowest in the gourd family: bitter gourd provides 1.0g, ridge gourd 1.2g, and bottle gourd 0.6g. Combined with 3.3g total carbs and 0.3g fat, the macronutrient profile is minimal — as expected for a vegetable that's 94.6% water ^[1][2].

However, snake gourd's micronutrient contribution per calorie is unusually efficient. At 18 kcal per 100g, it delivers 187mcg vitamin A (10.4mcg per calorie), 122mg potassium (6.8mg per calorie), and 26mg calcium (1.4mg per calorie). Few vegetables provide this carotenoid density at such negligible caloric cost.

For nutrition journaling, snake gourd is not a protein or fiber source — it's a low-calorie, vitamin A-contributing vegetable that adds volume and hydration to meals. Pair it with dal (for protein and fiber), oil (for fat-soluble vitamin A absorption), and rice (for energy) for a nutritionally complete Indian meal.