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Nutritional Profile of Cooked Luffa (Chinese Okra, Made Without Fat)
We got 38 nutritional values in our nutrition profile for Cooked Luffa (Chinese Okra, Made Without Fat).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for three nutrients.
These are
- Water (Water)
- Fiber, total dietary (Carbohydrates)
- Folate, food (Water-soluble Vitamins)
Also, when compared to all foods, it ranks decently (Top 500) for five additional nutrients.
With the highest ranking of them being
- Magnesium, Mg (Minerals)
- Folate, total (Water-soluble Vitamins)
- Folate, DFE (Water-soluble Vitamins)
- Vitamin C (Water-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks decently (Top 100) for four nutrients.
These are
- Fiber, total dietary (Carbohydrates)
- Water (Water)
- Magnesium, Mg (Minerals)
- Selenium, Se (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Cooked Luffa (Chinese Okra, Made Without Fat)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Cooked Luffa (Chinese Okra, Made Without Fat)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Cooked Luffa (Chinese Okra, Made Without Fat)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Cooked Luffa (Chinese Okra, Made Without Fat)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Cooked Luffa (Chinese Okra, Made Without Fat)
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 4.5 g | 1.3 g | 659 | 2078 |
| Fiber, total dietary | 2.5 g | 708.7 mg | 69 | 227 |
| Sugars (Total incl. NLEA) | 2.4 g | 674.7 mg | 326 | 1438 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 28 mg | 7.9 mg | 598 | 2813 |
| Fatty Acids, total polyunsaturated | 46 mg | 13 mg | 742 | 2469 |
| Fatty Acids, total saturated | 45 mg | 12.8 mg | 694 | 2762 |
| Total Lipid (Fat) | 210 mg | 59.5 mg | 419 | 1745 |
| Saturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Palmitic Acid (16:0) | 38 mg | 10.8 mg | 565 | 2238 |
| Stearic Acid (18:0) | 4 mg | 1.1 mg | 343 | 1687 |
| Monounsaturated Fats (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 28 mg | 7.9 mg | 589 | 2784 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 45 mg | 12.8 mg | 672 | 2349 |
| Linolenic Acid (18:3) | 1 mg | 0.3 mg | 308 | 955 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 1.9 g | 527.3 mg | 332 | 1433 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 46 µg | 13 µg | 124 | 409 |
| Folate, food | 46 µg | 13 µg | 124 | 243 |
| Folate, total | 46 µg | 13 µg | 125 | 338 |
| Niacin | 866 µg | 245.5 µg | 279 | 1697 |
| Riboflavin | 55 µg | 15.6 µg | 228 | 756 |
| Thiamin | 131 µg | 37.1 µg | 115 | 753 |
| Vitamin B6 | 186 µg | 52.7 µg | 174 | 795 |
| Vitamin C | 16.2 mg | 4.6 mg | 285 | 461 |
| Fat-soluble Vitamins (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 270 µg | 76.5 µg | 259 | 616 |
| beta-Carotene | 169 µg | 47.9 µg | 651 | 997 |
| Lutein + Zeaxanthin | 388 µg | 110 µg | 425 | 673 |
| Phylloquinone | 39.8 µg | 11.3 µg | 359 | 542 |
| Vitamin A, RAE | 14 µg | 4 µg | 438 | 699 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 77 mg | 21.8 mg | 121 | 468 |
| Copper, Cu | 85 µg | 24.1 µg | 223 | 764 |
| Iron, Fe | 280 µg | 79.4 µg | 269 | 901 |
| Magnesium, Mg | 36 mg | 10.2 mg | 85 | 295 |
| Phosphorus, P | 32 mg | 9.1 mg | 140 | 641 |
| Potassium, K | 134 mg | 38 mg | 427 | 764 |
| Selenium, Se | 0.4 µg | 0.1 µg | 100 | 694 |
| Sodium, Na | 247 mg | 70 mg | 230 | 902 |
| Zinc, Zn | 430 µg | 121.9 µg | 119 | 882 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 8.6 mg | 2.4 mg | 315 | 1070 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 92 g | 26.1 g | 83 | 127 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 22 kcal | 6.2 kcal | 200 | 667 |
Foods Available Online
We searched Amazon for "Luffa" and found these products.
You can click on an image or the link below for further details of each product (#ad).
![[Medicinal Korean Herb] Luffa Fruit/Sponge Go... available on Amazon](https://m.media-amazon.com/images/I/51fRTTJdSvL._SL500_.jpg "Visit Amazon for price, availability, and user reviews #ad.")
Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Cooked Luffa (Chinese Okra, Made Without Fat)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Small | 96.0 g | 3.4 oz |
| 1 Medium | 153.0 g | 5.4 oz |
| 1 Cup | 178.0 g | 6.3 oz |
| 1 Large | 199.0 g | 7.0 oz |
2 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 2
Click on a food to explore all of the nutrients it contains.
| Luffa | No of Nutrients |
(Chinese Okra, Made With Fat) | 49 |
(Chinese Okra, Unspecified If Cooking Fat Added) | 40 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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