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Snake Gourd

Vegetable

Snake Gourd

A low-calorie, high-water gourd vegetable commonly used in Asian cooking for blood sugar control and weight management.

A tropical climbing vine producing elongated, slender green fruits with a spongy, mild-tasting flesh, widely consumed in South and Southeast Asian cuisines.

high-volume low-calorie vegetable

Typical serving · 100g

Common varieties · long green, short green, white striped

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Snake gourd is a high-water, low-calorie vegetable with a low glycemic index. Its mild fiber content slows digestion, promoting satiety without spiking blood sugar. As a minimally processed whole food, it retains its cellular structure and micronutrient profile.

Varieties: long green · short green · white striped

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

17kcal

Density 0.17 kcal/g

Protein

1g

Carbs

3.5g

Fat

0.1g

Fiber

1.5g

Sugar

1.2 g

Sodium

5 mg

Potassium

160 mg

Glycemic index

20

Glycemic load

1

Water content

94%

Standout compounds

Nutrient highlights

  • Water

    high

    Promotes hydration and physical fullness

  • Fiber

    moderate

    Supports gut motility and slows glucose absorption

  • Vitamin C

    moderate

    Supports immune function and acts as an antioxidant

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance

Wellness map

Health scores & processing

Weight loss
95
Satiety
70
Blood sugar
95
Gut health
80
Heart health
85
Fitness
40
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

unprocessed · Whole food

Fresh snake gourd is a whole, unprocessed plant food.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitymoderate
  • Fitness fuelpoor
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Snake gourd is generally safe with low contamination and pesticide risks. Standard washing is sufficient to remove surface debris and soil microbes.

90safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • soil-borne bacteria

Safer choices

Organic varieties if concerned about conventional agricultural sprays.

Prep tips

Rinse thoroughly under running water and peel if desired, though the skin is edible and contains fiber.

None significant.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low in calories and high in water, making it ideal for volume eating and reducing overall caloric intake.

  2. Blood sugar

    Minimal carbohydrate content and low glycemic index prevent blood sugar spikes, making it highly suitable for diabetics.

  3. Fitness & energy

    Not a significant source of fuel for high-intensity exercise or muscle recovery due to low carbohydrate and protein content.

  4. Gut health

    Provides gentle dietary fiber that supports regular bowel movements and feeds beneficial gut bacteria.

  5. Processing quality

    A whole, unprocessed food that retains its natural nutrient matrix and cellular integrity.

  6. Food safety

    Very safe to consume; primary concern is standard agricultural washing to remove soil and potential pesticides.

  7. Common mistakes

    Overcooking until mushy, which reduces its fiber benefits and satiety potential, or cooking with excessive oil which negates its low-calorie advantage.

  8. Best preparation

    Lightly stir-fried, added to soups, or stuffed and baked to retain texture and nutrients without adding excess fat.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • high-volume low-calorie eating

    Fill up your plate without exceeding calorie limits during a cut.

  • diabetic-friendly side dish

    A low-carb vegetable that adds bulk to meals without spiking blood sugar.

  • digestive regularity

    The fiber and high water content help maintain healthy bowel movements.

Balance sheet

Pros & cons

Upsides

  • Extremely low in calories
  • High water content promotes fullness
  • Does not spike blood sugar
  • Versatile in cooked dishes
  • Supports digestive regularity

Trade-offs

  • Very low in protein and healthy fats
  • Not a significant source of energy for athletes
  • Can become mushy if overcooked
  • May be difficult to find outside of Asian markets

Fit check

Who is it for?

Great match

  • weight loss diets
  • blood sugar management
  • volume eating
  • low-carb meal plans

Consider alternatives

  • muscle building
  • high-intensity endurance fueling
  • those needing calorie-dense foods

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Snake Gourd

    This food

    Snake Gourd

    VS95% alike
    Bottle Gourd

    Compare with

    Bottle Gourd

    Both are mild, low-calorie gourds used in Asian cooking. Bottle gourd is slightly higher in water.

    Snake gourd and bottle gourd are nutritionally almost identical, both offering extremely low calories and high water content for weight loss.

    Snake Gourd vs Bottle Gourd
  • Snake Gourd

    This food

    Snake Gourd

    VS80% alike
    Bitter Gourd

    Compare with

    Bitter Gourd

    Bitter gourd has notable blood-sugar-lowering compounds but a harsh taste; snake gourd is milder and easier to eat regularly.

    Bitter gourd beats snake gourd for active blood sugar control due to unique compounds, but snake gourd is much more palatable for daily eating.

    Snake Gourd vs Bitter Gourd
  • Snake Gourd

    This food

    Snake Gourd

    VS85% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini is more globally accessible and slightly lower in carbs, while snake gourd has a slightly firmer texture when cooked.

    Zucchini is slightly lower in carbohydrates and easier to find, but both are excellent low-calorie substitutes for noodles.

    Snake Gourd vs Zucchini
  • Snake Gourd

    This food

    Snake Gourd

    VS80% alike
    Cucumber

    Compare with

    Cucumber

    Cucumber is typically eaten raw with crisp texture, while snake gourd is usually cooked.

    Cucumber is better for raw salads, while snake gourd provides more cooking versatility and slightly more fiber for satiety.

    Snake Gourd vs Cucumber
  • Snake Gourd

    This food

    Snake Gourd

    VS90% alike
    Ridge Gourd

    Compare with

    Ridge Gourd

    Ridge gourd has slightly more fiber, but both serve as excellent low-calorie bases for curries.

    Ridge gourd offers slightly more fiber than snake gourd, but both are highly comparable low-calorie vegetables for weight loss.

    Snake Gourd vs Ridge Gourd
  • Snake Gourd

    This food

    Snake Gourd

    VS60% alike
    Spinach

    Compare with

    Spinach

    Spinach is far more nutrient-dense with higher vitamins and minerals per calorie.

    Spinach provides significantly more micronutrients per calorie, while snake gourd offers more physical volume and chewing satisfaction.

    Snake Gourd vs Spinach
  • Snake Gourd

    This food

    Snake Gourd

    VS65% alike
    Eggplant

    Compare with

    Eggplant

    Eggplant is higher in carbohydrates and calories but offers more dietary fiber.

    Snake gourd is lower in calories and better for strict weight loss, while eggplant provides more fiber and a meatier texture.

    Snake Gourd vs Eggplant
  • Snake Gourd

    This food

    Snake Gourd

    VS60% alike
    Green Beans

    Compare with

    Green Beans

    Green beans are higher in protein and carbs, offering more nutrition per gram.

    Green beans offer more protein and nutrients for fitness, while snake gourd provides fewer calories for strict weight loss.

    Snake Gourd vs Green Beans
  • Snake Gourd

    This food

    Snake Gourd

    VS50% alike
    Pumpkin

    Compare with

    Pumpkin

    Pumpkin is much higher in carbs and Vitamin A, while snake gourd is strictly low-carb.

    Pumpkin provides more carbs and Vitamin A for energy and recovery, while snake gourd is the clear winner for low-carb and low-calorie diets.

    Snake Gourd vs Pumpkin
  • Snake Gourd

    This food

    Snake Gourd

    VS75% alike
    Celery

    Compare with

    Celery

    Celery is crunchier and eaten raw, while snake gourd is cooked. Both are excellent for weight loss.

    Celery and snake gourd are both ultra-low calorie volume foods; celery is better for raw snacking, snake gourd for cooked meals.

    Snake Gourd vs Celery

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is snake gourd good for weight loss?

    Yes, it is very low in calories and high in water, helping you feel full without consuming excess energy.

  • Can diabetics eat snake gourd?

    Yes, it has a very low glycemic index and minimal carbohydrates, making it safe for blood sugar management.

  • How many calories are in snake gourd?

    There are approximately 17 calories in 100 grams of raw snake gourd.

  • What is the difference between snake gourd and bitter gourd?

    Snake gourd has a mild, slightly sweet taste and smooth texture, while bitter gourd is distinctly bitter with a rough, bumpy skin.

  • How do you cook snake gourd?

    It is best lightly stir-fried, added to curries, or stuffed and baked to maintain its texture and nutritional value.

  • Does snake gourd have fiber?

    Yes, it contains a modest amount of fiber (about 1.5g per 100g) which aids digestion and promotes satiety.

  • Can you eat snake gourd raw?

    While not toxic raw, it is typically cooked to improve digestibility and texture, as raw gourd can be tough and bland.

  • Is snake gourd a keto-friendly vegetable?

    Yes, with only 3.5g of carbs per 100g, it fits well into a low-carb or ketogenic diet.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons