Does eating luffa (sponge gourd) cause weight gain?
Jun 26, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Whether luffa (sponge gourd) causes weight gain is closely related to the amount consumed and the cooking method. Eating a moderate amount of luffa prepared by steaming or boiling, which are low-calorie cooking methods, is unlikely to cause weight gain due to its naturally low calorie content and minimal added calories during preparation. However, excessive consumption of luffa cooked with high-fat or high-sugar methods, such as frying or sweet and sour preparations, may lead to weight gain due to excess calorie intake and subsequent fat accumulation. It is important to control portion sizes and choose healthy cooking methods when consuming luffa.
Whether eating luffa (sponge gourd) leads to weight gain depends on the quantity consumed and the cooking method used. Eating moderate amounts of luffa prepared using light methods such as steaming or boiling will not cause weight gain, whereas overconsumption or preparing luffa using high-oil or high-sugar methods such as frying or sweet-and-sour cooking may lead to weight gain. Detailed analysis is as follows:
Luffa itself is very low in calories, containing only about 20 kcal per 100 grams. It is also rich in dietary fiber, which increases satiety, slows down food digestion, and reduces the intake of other high-calorie foods. Light cooking methods such as steaming or boiling preserve the nutritional content of luffa without adding excessive oil or sugar. After consumption, the energy expended by the body exceeds the energy provided by the luffa, making it unlikely to cause weight gain. Additionally, it provides essential vitamins and minerals.
When luffa is fried, it absorbs a large amount of oil, significantly increasing the calorie content of the originally low-calorie ingredient. Cooking methods such as sweet-and-sour preparations add substantial sugar, which also markedly increases the dish's caloric value. Excessive consumption of such luffa dishes results in calorie intake far exceeding the body's daily expenditure, leading to excess calories being stored as fat over time, ultimately causing weight gain.
When consuming luffa regularly, it is essential to control the portion size and choose healthy cooking methods in order to enjoy its flavor while avoiding the risk of weight gain.
