Illustration

Ridge gourd

Torai

Luffa acutangula

Also known as: Jikaa, Jhinge, Luffa, Loofah, Turia, Heeraikai, Turrel

Ridge gourd, or 'Turai', is a nutritious green vegetable commonly used in Indian cooking. It has a mild flavor and is often prepared in curries or stir-fries.

VegetarianVery low calorie densityLow GINOVA 1· Unprocessed

kcal

0.9

Protein

1.7

Carbs

0.1

Fat

1.8

Fiber

per 100g

Provides Vitamin K

Other Vegetables·Lunch, Dinner

Serving Size= 100g

Nutrition per 100g

Protein0.91g(31%)

Carbs1.7g(58%)

Fat0.14g(11%)

Fiber2g

Rich in% daily value

Vitamin K20%

View all nutrients →

Nutrient Breakdown

Key Nutrients(14)

% DV = % Daily Value (adult RDA, ICMR 2020). Values per 100g edible portion.

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Common questions about Ridge gourd

How many calories are in 1 katori cooked sabzi of Ridge gourd?

1 katori cooked sabzi (150 g) of Ridge gourd has about 20 kcal, based on 13 kcal per 100 g.

How much protein is in Ridge gourd?

Ridge gourd provides about 0.9 g of protein per 100 g.

How much sugar does Ridge gourd contain?

Ridge gourd has about 0.6 g of total sugars per 100 g.

How is ridge gourd commonly used in cooking?

Ridge gourd is usually cooked and used in curries, stir-fries, dal, and soup preparations in Indian cuisine.

Is ridge gourd suitable for vegan diets?

Yes, ridge gourd is a plant-based food and is suitable for vegan diets.

How should ridge gourd be stored to keep it fresh?

Store ridge gourd in the refrigerator's vegetable compartment, wrapped loosely in a plastic bag, and use within a few days for best freshness.

About Ridge gourd

Ridge gourd, known as Torai in Hindi, is a popular vegetable in Indian cuisine, valued for its delicate flavor and nutritional benefits. It is commonly cooked in various dishes, including curries and stir-fries, where it absorbs spices well while maintaining its unique texture.

Notably low in calories, ridge gourd provides a range of vitamins and minerals. It is a good source of vitamin A and vitamin C, which contribute to skin health and immunity. Additionally, it contains dietary fiber, supporting digestion.

This vegetable is suitable for various diets, particularly for those seeking low-calorie options. It is also a good choice for diabetics due to its low glycemic index and moderate sugar content. Enjoy it regularly as part of a balanced diet.

Low in Calories: Approximately 20 kcal per 100g.
Rich in Nutrients: Provides essential vitamins and minerals, including potassium and calcium.