Gourd, kantola, raw

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.