Sponge Guards/Luffa Health benefits & Nutritional facts

Luffa also spelled loofah called the sponge gourd or cucumber, orHechima in Japanese is a fruit rich in dietary fiber. In addition to its use as a food, it can also be found as an active ingredient in some brands of face lotion and window curtains, among many other eco-friendly ways it is used.

In Japan, it is primarily harvested out of Okinawa and in the southern part of Kyushu. Cooked in miso, eaten alongside vegetables, or fried up in a crispy Tempura are some examples of how it is eaten. Luffa produced out of Okinawa is sometimes refereed as Nabera. Luffa is a notable part of the traditional Okinawan Diet.

In terms of nutritional balance, the luffa is said to be good source of vitamins and minerals, particularly helpful in fighting off heat stroke in the hot summers of Okinawa. It is an excellent source of folic acid and vitamin K.

Nutrition Info for Luffa (1piece 250g)
Based on a 1800 calorie diet for women between ages 18 and 29 weighing 112 pounds and daily nutritional requirements
【Calories and Macronutrient Composition】
(Percent Meal Value)

Energy 40 Cal 536~751Cal
Protein 2g (8 Cal) 15~34g
Fat 0.25g (2.25 Cal) 13~20g
Carbohydrate 9.5g (38 Cal) 75~105g

【PFC Balance】
The calories in Luffa per 250g(1piece) is 40 calories. Luffa is calculated to be 16Cal per 100 grams making 80Cal equivalent to 500g with 9.5g of mostly carbohydrates、2g of protein、0.25g of fat in 250g while being rich in vitamins and minerals such as Folate and Vitamin K.

Vitamins, minerals, dietary fiber, and sodium content for 250g (1piece) of Luffa

(Percent Meal Value)
Vitamin A Retinol Equivalent 10μg 221μgRE
Vitamin E Alpha Tocopherol 0.75mg 2.2mg
Vitamin K 30μg 17μg
Vitamin B1 0.08mg 0.32mg
Vitamin B2 0.1mg 0.36mg
Niacin 0.5mg 3.48mgNE
Vitamin B6 0.18mg 0.35mg
Folate 230μg 80μg
Pantothenic Acid 0.75mg 1.5mg
Vitamin C 12.5mg 33mg

(Percent Meal Value
Sodium 2.5mg ~1000mg
Potassium 375mg 833mg
Calcium 30mg 221mg
Magnesium 30mg 91.8mg
Phosphorus 62.5mg 381mg
Iron 0.75mg 3.49mg
Zinc 0.5mg 3mg
Copper 0.15mg 0.24mg
Manganese 0.18mg 1.17mg

(Percent Meal Value)
Total Dietary Fiber 2.5g 5.7g~