Calories in Lauki sabzi: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of lauki sabzi (1 katori, about 150 g) has 69 kcal, with 1.1 g protein, 6 g carbohydrate and 5.1 g fat. Per 100 g it comes to 46 kcal. That is 1.6 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 69 kcal | 46 kcal |
| Protein | 1.1 g | 0.7 g |
| Carbohydrate | 6 g | 4 g |
| Fat | 5.1 g | 3.4 g |
| Fibre | 1 g | 0.7 g |
Serving: 1 katori, about 150 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of about 150 g of lauki sabzi is a soft, lightly spiced bottle gourd curry.
Where it fits in a 1,200 to 1,600 kcal day
At 69 kcal, one serving is about 4 percent of a 1,600 kcal day and about 6 percent of a 1,200 kcal day. Lauki is one of the lowest calorie vegetables you can fill a plate with. It is the easy choice for the sabzi on lighter days.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
Compare it with other everyday Indian foods in the calorie count of popular Indian foods, sweets and snacks. Similar foods: Boiled sweet potato, Bhindi sabzi and Kachumber salad.
How cooking changes the number
It is mostly water, so it cooks down. Adding a spoon of chana dal makes it more filling.
A swap to try
Try Toor dal tadka. Pair it with a katori of dal so the meal has protein, since lauki has very little. Toor dal tadka (1 katori, about 150 g) comes to 128 kcal, which is 59 kcal more than 69 for lauki sabzi, but it brings something different to the plate.
Who might want to watch it
Bitter lauki should be thrown away, not eaten. Taste a small piece before cooking.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Toor dal tadka | 1 katori, about 150 g | 128 | 5.7 g |
| Boiled sweet potato | 1 medium, peeled, about 130 g | 99 | 1.8 g |
| Bhindi sabzi | 1 katori, about 100 g | 100 | 2.1 g |
| Kachumber salad | 1 bowl, about 100 g | 20 | 0.8 g |
| Baingan bharta | 1 katori, about 150 g | 121 | 1.9 g |
| Mixed vegetable sabzi | 1 katori, about 150 g | 129 | 2.4 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 160 g gourd, white-flowered (calabash), 5 g oil, vegetable, soybean, refined, 15 g tomatoes, red, ripe, raw, year round average, which cooks down to about 150 g. Your recipe will differ with how much oil you use.
- Gourd, white-flowered (calabash), raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 169232
- Oil, vegetable, soybean, refined, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172370
- Tomatoes, red, ripe, raw, year round average, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170457
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
