Lauki Calories & Nutrition (लौकी)

Lauki has 13 calories per 100g (13 kcal per 100 g)

Vegetables Health Rating: 8/10 Best time: Lunch, Dinner
13 kcal

Lauki Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Lauki broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 7 kcal 0.3 g 1.1 g 0.1 g
100 g standard 100 g 13 kcal 0.5 g 2.2 g 0.1 g
200 g 200 g 26 kcal 1 g 4.4 g 0.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Lauki to your thali See the total calories of your whole meal.
Nutrition Facts — Lauki (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 13 kcal 13 kcal 1%
Protein 0.5 g 0.5 g 1%
Carbohydrates 2.2 g 2.2 g 1%
Fat 0.1 g 0.1 g 0%
Fiber 2.1 g 2.1 g 8%
Sugar 0.4 g 0.4 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.5 g · 17%
Carbs 2.2 g · 75%
Fat 0.1 g · 8%
Burn it off

Minutes of activity to burn 13 kcal (70 kg adult):

Brisk walking 3 min
Cycling 2 min
Running 1 min
Yoga 4 min

Is Lauki good for weight loss?

Yes — a good choice

Lauki carries roughly 13 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Lauki good for muscle gain?

Mainly an energy food

Lauki provides about 0.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.8 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Lauki

Steam, stir-fry or add it to dal and sabzi with just 1–2 tsp of oil. Aim to fill half your plate with vegetables like this.

About Lauki

A very light, watery gourd cooked into sabzi, dal, raita and halwa.

Frequently asked questions about Lauki

100 g of lauki contains approximately 13 calories, along with 0.5 g protein, 2.2 g carbohydrates and 0.1 g fat.

100 gram lauki (100 g) mein lagbhag 13 calorie aur 0.5 g protein hota hai. Isme 2.2 g carbs aur 0.1 g fat bhi hota hai.

100 ग्राम लौकी (100 ग्राम) में लगभग 13 कैलोरी और 0.5 ग्राम प्रोटीन होता है। इसमें 2.2 ग्राम कार्बोहाइड्रेट और 0.1 ग्राम फैट भी होता है।

100 g of Lauki contains about 13 calories, 0.5 g protein, 2.2 g carbs and 0.1 g fat.

Yes — a good choice. Lauki carries roughly 13 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Lauki contains about 0.5 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Lauki provides roughly 2.2 g of carbohydrates and 0.4 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Lauki is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 13 calories in 100 g of lauki takes brisk walking for about 3 minutes, or cycling for about 2 minutes, or running for about 1 minutes, or yoga for about 4 minutes.

Compare Lauki with other foods

Lauki vs Aloo Gobi Lauki vs Bhindi Masala Lauki vs Baingan Bharta Lauki vs Aloo ki Sabzi Lauki vs Aloo Matar

Similar foods in Vegetables

Aloo Gobi

120 kcal

Bhindi Masala

94 kcal

Baingan Bharta

98 kcal

Aloo ki Sabzi

134 kcal

Aloo Matar

151 kcal

Aloo Methi

203 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.