Vegetable

Luffa

Luffa (Luffa aegyptiaca / L. acutangula) is an Asian gourd eaten young as a soft, sponge-textured vegetable; mature fruits dry into loofah scrubbers and are not food. Young angled or smooth luffa tastes mild and cucumber-squash like. Stir-fry, soup, or steam while seeds are still soft. Choose small, fresh gourds; large seedy ones are fibrous.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Fruit

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Luffa acutangula

Luffa aegyptiaca

Angled Luffa

Smooth Luffa

Characteristics

Preparations

ChilledChoppedCookedFreshFrozenGrilledPickledRoastedSlicedWhole

Provenance

OrganicSeasonalSingle Origin

Sources

Indoor FarmedOutdoor FarmedWild

Traits

GourdMildPorousSoftYoung Harvest

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 34.2

Amount per 100 g

Total Fat 0.28 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.16 g
Cholesterol 0 mg
Sodium 21.5 mg
Salt 0.05 g
Total Carbohydrate 6.84 g
Dietary Fibre 2.33 g
Total Sugars 3.01 g
Complex / starch 1.98 g
Protein 1.91 g
Water 92.2 g

Detailed nutrients

Energy 34.2 kcal
Water 92.2 g
Carbohydrates 6.84 g
- Sugars 3.01 g
  - Monosaccharides 2.1 g
  - Disaccharides 0.9 g
- Starch 1.98 g
  - Amylose 0.5 g
  - Amylopectin 1.49 g
  - Digestible Starch 1.68 g
  - Resistant Starch 0.2 g
- Fibre 2.33 g
  - Soluble Fibre 0.82 g
  - Insoluble Fibre 1.51 g
Protein 1.91 g
- Plant Protein 1.81 g
Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
  - Omega-3 0.02 g
  - Omega-6 0.08 g
Vitamins 107 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.52 mg
- Vitamin B5 — Pantothenic Acid 0.25 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 1.2 µg
- Vitamin B9 — Folate 24.6 µg
- Vitamin C 31 mg
- Vitamin E 0.46 mg
- Vitamin K 28.8 µg
Minerals 420 mg
- Major Minerals 413 mg
  - Calcium 46 mg
  - Sodium 21.5 mg
  - Potassium 346 mg
- Trace Minerals 6.5 mg
  - Iron 1.1 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 31 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.52 · vitamin-b5-pantothenic-acid: 0.25 · vitamin-b6: 0.13 · vitamin-b7-biotin: 1.2 · vitamin-b9-folate: 24.6 · vitamin-e: 0.46 · vitamin-k: 28.8 ·

Minerals

Sodium: 21.46 · Potassium: 346 · Calcium: 46 · Iron: 1.1 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Luffa.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

500 BCEIN

South and East Asian cuisines cooked young luffa as a everyday gourd.

1500CN

Chinese soups and stir-fries standardised angled luffa use.

1900

Dried mature luffa became global bath sponges while young fruit stayed a regional vegetable.