Kantola, also called spiny gourd, is a small low-calorie gourd providing fibre, some iron, and modest vitamin C. It is traditionally used in Indian cooking and valued for its bitter, savoury flavour.
Slice and cook briefly with the skin to keep fibre and minerals; long cooking dulls flavour and reduces vitamins.
Where Gourd, kantola, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 420 mg | 21% | |
| Vitamin C | 295 mg | 369% | |
| Vitamin A (RE) | 265 µg | 38% | |
| Phosphorus | 63.0 mg | 9% | |
| Magnesium | 43.0 mg | 11% | |
| Chloride | 32.0 mg | 4% | |
| Calcium | 31.0 mg | 4% | |
| Iron | 2.00 mg | 14% | |
| Niacin equivalents (NE) | 0.800 mg | 5% | |
| Zinc | 0.600 mg | 6% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Manganese | 0.200 mg | 10% | |
| Riboflavin (B2) | 0.140 mg | 10% | |
| Copper | 0.100 mg | 10% | |
| Thiamin (B1) | 0.100 mg | 9% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 1,600 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →