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Also known as: tinda, indian squash, Apple Gourd, Indian Round Gourd, Baby Pumpkin, Praecitrullus fistulosus, Dhemse, raw indian squash
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, apple gourd is highly nutritious and beneficial for health. It is over 90% water, making it excellent for hydration, and it contains essential Vitamin A and antioxidants like carotenoids that support immune function and eye health.
Apple gourd is an ideal food for weight management because it is very low in calories (18 per 100g) and contains almost no fat. Its high fiber and water content help you feel full for longer periods, reducing overall calorie intake.
Yes, apple gourd is keto-friendly. With only 3.4g of carbohydrates per 100g, it is a low-carb vegetable that can easily fit into a ketogenic or low-sugar diet.
Apple gourd has a mild, slightly sweet, and refreshing flavor, often described as a cross between a cucumber and a zucchini. Its neutral profile allows it to absorb the flavors of spices and gravies very well.
To prepare it, wash the gourd and peel the thin outer skin. You can then slice it into cubes or rounds; if the seeds inside are large and hard, they should be scooped out, but small, tender seeds are edible and can be left in.
While apple gourd is most commonly cooked in curries, stews, or stir-fries, it can be eaten raw in salads or used in vegetable juices. However, cooking it softens the texture and makes the fiber easier for some people to digest.
Store fresh apple gourd in a plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 5 to 7 days. It is best to avoid washing the vegetable until you are ready to use it to prevent mold growth.
apple gourd is a versatile ingredient found in cuisines around the world. With 18 calories per 100g and 1.4 grams of protein, it's a nutritious addition to many dishes.
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Look for gourds that are small to medium-sized, as these are usually more tender and have fewer seeds. The skin should be firm, bright green, and free from any soft spots, bruises, or yellowing.
Yes, apple gourd is excellent for digestive health. It is a good source of dietary fiber, which promotes regular bowel movements and prevents constipation, while its high water content supports overall gut function.
Yes, apple gourd is a natural vegetable and is both 100% vegan and gluten-free. It is a safe and healthy option for individuals with celiac disease or those following a plant-based diet.
