Gourd, kantola, raw
कंठोला (कच्चा)
Kantola, also known as spiny gourd, is a green vegetable with small spines on its skin, commonly eaten raw or cooked in Indian cuisine. It is particularly rich in vitamin C and contains vitamin A, contributing to its nutritional value.
Nutrition per 100g
Nutrient Breakdown
Key Nutrients(11)
% DV = % Daily Value (adult RDA, ICMR 2020). Values per 100g edible portion.
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Common questions about Gourd, kantola, raw
How many calories are in 1 small kantola of Gourd, kantola, raw?
1 small kantola (70 g) of Gourd, kantola, raw has about 20 kcal, based on 28 kcal per 100 g.
How much protein is in Gourd, kantola, raw?
Gourd, kantola, raw provides about 1.9 g of protein per 100 g.
How much sugar does Gourd, kantola, raw contain?
Gourd, kantola, raw has about 0.9 g of total sugars per 100 g.
How can kantola be used in cooking?
Kantola can be sautéed, stir-fried, or added to curries and stews. It is also popular in traditional preparations like stuffed or deep-fried varieties.
What is the best way to select kantola when buying?
Look for firm, unblemished kantola that has a vibrant green color. Avoid any that appear soft or have dark spots.
How should kantola be stored to maintain freshness?
Store kantola in a cool, dry place, preferably in the refrigerator to prolong its shelf life. It is best consumed within a few days of purchase.
About Gourd, kantola, raw
Kantola or spiny gourd is a vegetable widely used in Indian regional cooking, especially in eastern and northeastern states. The green fruit is oblong and covered with small spines, often chopped and added to curries or stir-fried dishes.
Nutrition-wise, kantola is notable for its exceptionally high vitamin C content, providing well over four times the daily value per 100 grams, and a moderate amount of vitamin A. This makes it a valuable source of antioxidants and nutrients important for skin and immune health.
- Typically consumed raw or cooked.
- Vegan and gluten-free.
- Mild flavor with a slightly tangy and fresh taste.
- Suitable for a variety of meals throughout the day including lunch and dinner.
Its low calorie and fat content, combined with these vitamins, make kantola a nutritious addition to a balanced diet.
Values per 100g edible portion.
Nutrition data is for reference only. Values may vary by preparation method, brand, and region. Full disclaimer
Contains data from Public Health England (Crown copyright), licensed under Open Government Licence v3.0, modified for presentation.
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