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(Loofah / Sponge Gourd / Sponge Cucumber)

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Luffa Calories and Quick Look At Nutrition Facts

Calories in Luffa16Cal 100g
40 Cal 250g(1piece)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsFolate,Vitamin K
Luffa also spelled loofah called the sponge gourd or cucumber, or Hechima in Japanese is a fruit rich in dietary fiber. In addition to its use as a food, it can also be found as an active ingredient in some brands of face lotion and window curtains, among many other eco-friendly ways it is used.

In Japan, it is primarily harvested out of Okinawa and in the southern part of Kyushu. Cooked in miso, eaten alongside vegetables, or fried up in a crispy Tempura are some examples of how it is eaten. Luffa produced out of Okinawa is sometimes refereed as Nabera. Luffa is a notable part of the traditional Okinawan Diet.

In terms of nutritional balance, the luffa is said to be good source of vitamins and minerals, particularly helpful in fighting off heat stroke in the hot summers of Okinawa. It is an excellent source of folic acid and vitamin K.



Image of Luffa


Additional Facts for Luffa

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content94 (%)
Refuse20 (%)

Nutrition facts for Luffa (1piece 250g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy40 Cal536~751Cal
Protein2g (8 Cal)15~34g
Fat0.25g (2.25 Cal)13~20g
Carbohydrate9.5g (38 Cal)75~105g

【PFC Balance】

The calories in Luffa per 250g(1piece) is 40 calories. Luffa is calculated to be 16Cal per 100 grams making 80Cal equivalent to 500g with 9.5g of mostly carbohydrates、2g of protein、0.25g of fat in 250g while being rich in vitamins and minerals such as Folate and Vitamin K.

Vitamins, minerals, dietary fiber, and sodium content for 250g (1piece) of Luffa


(Percent Meal Value)

Vitamin A Retinol Equivalent10μg221μgRE
Vitamin E Alpha Tocopherol0.75mg2.2mg
Vitamin K30μg17μg
Vitamin B10.08mg0.32mg
Vitamin B20.1mg0.36mg
Vitamin B60.18mg0.35mg
Pantothenic Acid0.75mg1.5mg
Vitamin C12.5mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber2.5g5.7g~

Fatty acid composition in 250g (1piece) of Luffa

Fatty acids found in Luffa are either to low to display a value or unknown

Amino acid composition in 250g (1piece) of Luffa

Amino acids found in Luffa are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 40Cal

Luffa:Aerobic exercise duration required to burn 40 calories per 250g (1piece)

  • Walking15min
  • Jogging9min
  • Cycling / Biking / Spinning6min
  • Jumping Rope5min
  • Stretching18min
  • Climbing Steps5min
  • Vacuuming13min
  • Cleaning Bath Tub12min
  • Water Walking12min
  • Swimming6min
  • Aerobics7min
  • Boxercising8min

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