Gourd, kantola, canned, drained

Kantola is a type of gourd eaten as a vegetable. The figures here describe canned kantola that has been drained and rinsed. It provides carbohydrate and small amounts of protein and fat, as well as vitamins and minerals. Per 100g, it contains 3.2g of carbohydrate, 1.6g of protein, 190mg of vitamin C and 0.93g of salt.

Vitamin C supports normal immune function and helps the body absorb iron from plant foods. It is also needed to make collagen, a protein found in skin and other connective tissues. The salt content is worth noting for people monitoring their salt intake, even though the kantola described here was rinsed. Full nutrient figures are in the tables below.