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Lauki (bottle gourd): Nutrition and who it suits

Lauki is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 11 kcal, 0.5 g of protein and 2.1 g of fibre. One serving is one katori (100 g), about 11 kcal.

Lauki (bottle gourd)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy11 kcal
Protein0.5 g
Carbohydrate1.7 g
Fibre2.1 g
Sugars0.4 g
Fat0.1 g
Folate42 µg
Vitamin C4.3 mg
Potassium124 mg

Where its calories come from

21%67%
  • Protein 21%
  • Carbohydrate 67%
  • Fat 12%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of lauki?

About 11 kcal for one katori (100 g), and about 22 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

19%Folate
42 µg
7%Vitamin C
4.3 mg
4%Potassium
124 mg
3%Magnesium
10.9 mg
2%Calcium
15.4 mg
1%Protein
0.5 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D007. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is lauki good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 11 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 1.7 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 1.7 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 11 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 1.7 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use lauki, each with its calories per portion:

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Elongate, pale green (shown above)111.72.10.4
Round, pale green142.52.10.3
Elongate, dark green132.22.10.4

Also called

Assamese: Jatilao; Bengali: Lau; Gujarati: Dudhi; Hindi: Lowki; Kannada: Sorekai; Kashmiri: Zeeth aal; Malayalam: Cheranga; Marathi: Pandhara; Odia: Lau; Punjabi: Kadu; Sanskrit: Kaarabellam; Tamil: Suraikkai; Telugu: Sorrakaya; Urdu: Lowki.

Related

Snake gourd (Chachinda)Ridge gourd (Torai)TindaKohlrabi (Ganth gobhi)Capsicum (Shimla mirch)Celery stalk (Ajmud)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarianPCOS and PCOD, vegetarianDiabetes, JainMenopause, non-veg

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

Not sure it suits you?

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