Illustration

Ridge gourd, smooth skin

Torai

Luffa acutangula

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

Ridge gourd, also known as turai or tori, is a commonly consumed vegetable in India with a mild taste and soft texture often used in curries and stir-fries. It provides a notable amount of vitamin K.

VegetarianVery low calorie densityLow GINOVA 1· Unprocessed

kcal

1.0

Protein

2.2

Carbs

0.1

Fat

1.9

Fiber

per 100g

High in vitamin K

Other Vegetables·Lunch, Dinner

Serving Size= 100g

Nutrition per 100g

Protein0.98g(28%)

Carbs2.2g(64%)

Fat0.13g(8%)

Fiber2g

Rich in% daily value

Vitamin K21%

View all nutrients →

Nutrient Breakdown

Key Nutrients(14)

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

Use Ridge gourd, smooth skin in meal plans

17,000+ foods with real-time nutrient tracking, AI generation, and WhatsApp sharing.

Start Free

Free plan · No credit card

Common questions about Ridge gourd, smooth skin

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

1 katori cooked sabzi (150 g) of Ridge gourd, smooth skin has about 23 kcal, based on 15 kcal per 100 g.

How much protein is in Ridge gourd, smooth skin?

Ridge gourd, smooth skin provides about 1 g of protein per 100 g.

How much sugar does Ridge gourd, smooth skin contain?

Ridge gourd, smooth skin has about 0.4 g of total sugars per 100 g.

How is ridge gourd typically used in cooking?

Ridge gourd is commonly cooked in Indian dishes such as curries, dals, and stir-fries, often combined with spices and other vegetables.

Is ridge gourd suitable for a vegan diet?

Yes, ridge gourd is a plant-based vegetable and fully suitable for vegans.

How should ridge gourd be stored?

Store ridge gourd in a cool, dry place or refrigerated in a perforated bag to maintain freshness for up to a week.

About Ridge gourd, smooth skin

Ridge gourd (smooth skin), locally called turai or tori, is a popular vegetable widely grown and consumed in many parts of India. It is characterized by its ridged, elongated green fruit and mild flavor, making it a versatile ingredient in various Indian dishes such as curries, dals, and stir-fries.

This vegetable is low in calories and fat, making it suitable for light and healthy diets. While it contains small amounts of protein and carbohydrates, it notably provides vitamin K at about 21% of the daily value per 100 grams, a nutrient important for blood clotting and bone metabolism.

Ridge gourd is vegan and free of common allergens, making it suitable for diverse dietary preferences. It is best consumed cooked to enhance digestibility and flavor and can be incorporated easily into everyday meals.