Vegetable
Whole
Whole luffa is the intact market form for storage and prep. Select firm, sound produce; prep just before cooking for best texture.
Track this ingredient
Unit
Characteristics
Preparations
FreshStoredWhole
Traits
FlexibleIntactMarket Form
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Calories
33.9
Amount per 100 g
- Total Fat 0.31 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 20.8 mg
- Salt 0.05 g
- Total Carbohydrate 7.27 g
- Dietary Fibre 2.61 g
- Total Sugars 2.97 g
- Complex / starch 1.95 g
- Protein 2.1 g
- Water 87.8 g
Detailed nutrients
- Energy 33.9 kcal
- Water 87.8 g
- Carbohydrates 7.27 g
- Protein 2.1 g
- Fat 0.31 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Omega-3 0.02 g
- Vitamins 68.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.56 mg
- Vitamin B5 — Pantothenic Acid 0.28 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 26.8 µg
- Vitamin C 2 mg
- Vitamin E 0.35 mg
- Vitamin K 21.6 µg
- Minerals 430 mg
- Major Minerals 429 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.56 · vitamin-b5-pantothenic-acid: 0.28 · vitamin-b6: 0.14 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 26.8 · vitamin-e: 0.35 · vitamin-k: 21.6 ·
Minerals
Whole form averages edible parts as typically consumed.
History
Whole luffa became the default retail form.
Cooks still buy whole luffa for maximum freshness control.