Bottle gourd, commonly known as lauki in India, may look like a simple vegetable, but it is loaded with nutrition and health benefits. Used in Indian kitchens for centuries, it finds its way into curries, soups, halwas, and even refreshing juices. In Ayurveda, lauki has long been valued for its healing properties.
Rich in water content, vitamins, and minerals, bottle gourd supports heart health, improves digestion, aids in weight management, and may even benefit liver function. In this blog, we’ll cover the uses, nutrition, health benefits, and possible side effects of this versatile green vegetable.
Bottle Gourd Nutrition Value 100 gm
Bottle gourd contains 96.1% water, so is light on the stomach and aids digestion. It helps lose weight quickly because of its high dietary fiber and low fat and cholesterol content. It is also packed with Vitamin A, B, and C and essential minerals.
Here is the bottle gourd nutritional value:
| Nutrients | Nutritional value Amount in 100 grams |
| Calories | 15 kcal |
| Carbohydrates | 3.39 g |
| Protein | 0.6 g |
| Fat | 0.02 g |
| Dietary Fiber | 1.2 g |
| Vitamin C | 10.1 mg |
| Vitamin A | 16 IU |
| Vitamin B6 | 0.036 mg |
| Folate (Vitamin B9) | 6 µg |
| Calcium | 24 mg |
| Magnesium | 11 mg |
| Potassium | 170 mg |
| Phosphorus | 13 mg |
| Sodium | 2 mg |
| Iron | 0.25 mg |
Health Benefits of Bottle Gourd (Lauki)
Packed with water, fibre, and essential vitamins, it helps in digestion, hydration, weight management, and overall wellness.
Let’s explore the key health benefits of adding bottle gourd to your diet.
1. Hydration and Natural Cooling
With over 96% water content, lauki (bottle gourd) is a natural hydrator. It replenishes fluids lost through sweat, especially during hot summer months, and is valued in Ayurveda for cooling the body and reducing internal heat. Unlike sugary packaged drinks, lauki juice provides hydration without extra calories or additives, making it an excellent choice for those prone to dehydration, heat fatigue, or urinary issues.
2. Weight Management
Why it matters: Obesity is linked to conditions like diabetes, heart disease, and joint pain. Managing weight through nutrient-dense foods is a key strategy.
Bottle gourd is extremely low in calories (15 kcal per 100g) and contains dietary fibre, which increases satiety and slows down digestion, thereby reducing the urge to snack unnecessarily. It is also virtually fat-free and cholesterol-free. When consumed as a part of a high-fibre diet, lauki supports weight loss by promoting fullness without compromising on essential nutrients. That’s why it’s often included in detox diets, low-calorie soups, and juices.
3. Heart Health Support
Why it matters: High blood pressure and cholesterol are two of the most significant risk factors for heart disease.
Lauki is a natural source of potassium (170 mg/100 g) and magnesium (11 mg/100 g)—two minerals that play a crucial role in regulating blood pressure, reducing arterial stiffness, and supporting proper heart rhythm. Its low sodium content (just 2 mg per 100 g) makes it an excellent food choice for people with hypertension. Regular consumption, as part of a balanced diet, can help reduce cardiovascular risk factors and promote better long-term heart health.
4. Digestive & Diuretic Properties
Why it matters: Poor digestion can impact immunity, energy levels, and skin health, while water retention can lead to bloating and stress on the kidneys.
Lauki contains 1.2 g of fibre per 100 g, which helps regulate bowel movements, reduce constipation, and improve gut motility. It also acts as a mild natural diuretic, helping increase urine output, which supports kidney function and aids in flushing out toxins from the body. This is especially useful for people prone to urinary tract infections (UTIs), bloating, or those looking to maintain a healthy fluid balance. Lauki is gentle on the stomach, making it a safe choice for people with acidity or IBS.
Traditional Uses of Bottle Gourd
Beyond its scientifically supported benefits, the bottle gourd has also held a place in traditional Indian medicine for various uses. While many of these claims are based on Ayurvedic wisdom and anecdotal experience, it’s essential to approach them with care, especially if you’re managing a medical condition.
1. Mental Calmness and Sleep Support
Traditionally, bottle gourd is considered a sattvic food, believed to promote calmness and clarity of mind. Some remedies even suggest combining lauki juice with sesame oil to improve sleep quality. While this may have a calming effect for some, individuals with chronic insomnia or other sleep disorders should speak to a doctor before relying on such remedies.
2. Hair Health and Premature Greying
Culturally, bottle gourd juice has been used in home remedies to improve hair texture and slow down premature greying. Crushed leaves are also applied to the scalp in some traditions. However, these uses are anecdotal—there is no clinical evidence to support lauki as a proven remedy for hair loss, baldness, or greying.
3. Mental Wellness Support
Some sources refer to lauki as a natural “nerve tonic,” suggesting it may help with stress or cognitive balance. This idea is grounded in traditional medicine, but not in modern neuroscience. Lauki should not be used as a treatment for mental health disorders such as OCD, depression, or anxiety, which require expert diagnosis and medical care.
4. Respiratory Health
Thanks to its high water content and anti-inflammatory nutrients, lauki may support general respiratory wellness. In traditional practice, it has been used to help soothe symptoms of cough or breathing discomfort. However, there is no direct evidence that it treats bronchitis, asthma, or other chronic respiratory conditions. Always consult your doctor before using it for such purposes.
Reminder: Traditional remedies can be a supportive part of your lifestyle, but they are not substitutes for clinical treatment. Always consult a healthcare provider before using any food or herb as a remedy for diagnosed medical conditions.
Possible Side Effects of Drinking Bottle Gourd
While bottle gourd is generally safe when consumed in moderation, drinking bitter bottle gourd juice can be harmful.
- Toxicity from bitterness: Bitter-tasting lauki contains compounds called cucurbitacins, which are highly toxic. Research has documented cases of bottle gourd poisoning linked to bitter juice. Symptoms may include severe stomach pain, vomiting, diarrhoea, ulcers, and inflammation of the stomach or oesophagus. In extreme cases, it may even cause internal bleeding requiring urgent medical care. Always taste a small piece before juicing—if it tastes bitter, discard it immediately.
- Digestive issues: Even in non-bitter forms, excessive intake may lead to nausea, vomiting, or abdominal discomfort.
- Impact on blood sugar: Bottle gourd juice has a low glycaemic index and may help regulate blood sugar. However, overconsumption, especially by individuals with low blood sugar levels or those on diabetes medication, may increase the risk of hypoglycaemia. Limit intake to around 1 cup (250 ml) per day and avoid consuming it on an empty stomach without medical advice.
Expert opinion
Bottle gourd offers a combination of hydration, micronutrients, and dietary fibre that supports general health when consumed correctly. However, its safety depends on proper preparation and portion control, especially in juice form.
Dr. Lakshmi Vaswani
Frequently Asked Questions (FAQs)
Lauki is generally safe, but if it tastes bitter, it may cause stomach pain, vomiting, and diarrhoea due to toxins. Always taste a small piece first.
Yes, eating lauki daily can be healthy as it is rich in nutrients and supports digestion. Just ensure it’s not bitter and consume in moderation for safety.
Kidney patients can include lauki in their diet, as it is low in sodium and has diuretic properties that may support kidney health.
urd is fresh and not bitter. Always consult a doctor if you have chronic conditions like diabetes or kidney disease.
Bitter lauki contains toxic cucurbitacins that can cause severe gastrointestinal reactions and, in rare cases, require hospitalization. Always discard bitter-tasting bottle gourds.
Yes, lauki is low in calories and high in water and fiber, which can help promote satiety and reduce calorie intake—useful in weight management diets.
References
- Hussain, S., Saini, V., Varshney, V. K., & Bhargava, N. (2023). Bottle gourd juice: poison or panacea. Cureus. https://doi.org/10.7759/cureus.40886
- Toteja, G., Satyanarayana, K., Sharma, S., Jain, A., Sharma, A., Gupta, Y., Dwivedi, S., Prasad, M., Dohroo, N., Sesikeran, B., Tandon, N., Puri, R., Sharma, M., Bohra, S., Saraya, A., Gupta, K., Pandey, J., Tandon, N., Dorle, A., . . . Katoch, V. (2012). Assessment of effects on health due to consumption of bitter bottle gourd (Lagenaria siceraria) juice. The Indian Journal of Medical Research, 135(1), 49. https://doi.org/10.4103/0971-5916.93424
- Saeed, M., Khan, M. S., Amir, K., Bi, J. B., Asif, M., Madni, A., Kamboh, A. A., Manzoor, Z., Younas, U., & Chao, S. (2022). Lagenaria siceraria fruit: A review of its phytochemistry, pharmacology, and promising traditional uses. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.927361
- Katare, C., Saxena, S., Agrawal, S., Joseph, A. Z., Subramani, S. K., Yadav, D., Singh, N., Bisen, P. S., & Prasad, G. B. K. S. (2014). Lipid-Lowering and Antioxidant Functions of Bottle Gourd (Lagenaria siceraria) Extract in Human Dyslipidemia. Journal of Evidence-Based Complementary & Alternative Medicine, 19(2), 112–118. https://doi.org/10.1177/2156587214524229
- Saeed, M., Khan, M. S., Amir, K., Bi, J. B., Asif, M., Madni, A., Kamboh, A. A., Manzoor, Z., Younas, U., & Chao, S. (2022). Lagenaria siceraria fruit: A review of its phytochemistry, pharmacology, and promising traditional uses. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.927361