Lau Ghonto

Verified Nutrition

Lau Ghonto - Bottle gourd Bengali-style. Homestyle Bengali / East Indian lunch dish with a fixed Bonutivo recipe version so nutrition stays reproducible.

89 kcalCalories

2.6 gProtein

10.3 gCarbs

4.5 gFat

2.6 gFibre

Vegetarian Prep 15 mins Cook 30 mins

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Per Serving (217 g) Per 100 g

Macronutrients

Nutrient	Amount	% Daily Value
Calories	89.2 kcal	4%
Protein	2.6 g	4%
Carbohydrates	10.3 g	3%
Total Fat	4.5 g	7%
Dietary Fibre	2.6 g	9%
Sugar	3.2 g	6%
Sodium	276.9 mg	14%

Micronutrients

Nutrient	Amount	% DV	Status	Note
Iron	1.8 mg	10%	Calculated	Includes chana dal raw, cumin seeds
Calcium	40.6 mg	4%	Calculated	From IFCT-oriented ingredient micro panel
Vitamin C	13.7 mg	17%	Calculated	Includes green chilli
Potassium	304.0 mg	9%	Calculated	From IFCT-oriented ingredient micro panel
Magnesium	26.9 mg	8%	Calculated	From IFCT-oriented ingredient micro panel
Zinc	0.5 mg	4%	Calculated	From IFCT-oriented ingredient micro panel

Micronutrient amounts are calculated from an IFCT-oriented ingredient micro panel (seed approximations). Values update when recipes or the panel are revised.

Macro Distribution

Carbs 45%
Fat 44%
Protein 11%

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