ash gourd
Also known as: winter melon, petha, kumhra
Loading...
Also known as: winter melon, petha, kumhra
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A tangy and savory Udupi-style curry made with ash gourd and lentils, simmered in a fragrant coconut-tamarind gravy. This classic South Indian dish is a comforting and flavorful accompaniment to steamed rice.
A traditional Mangalorean curry featuring tender ash gourd and lentils simmered in a fragrant, freshly ground coconut and spice masala. This comforting dish, also known as boodu kumbalakai kodel, is tangy, savory, and pairs perfectly with steamed rice.
A creamy and tangy coconut curry from the Konkani coast, made with tender ash gourd. This simple, elegant dish gets its subtle heat from green chilies and a final flourish from a classic coconut oil tempering. Perfect with a bowl of hot steamed rice.
A rustic and flavorful Assamese delicacy, this duck curry features tender meat slow-cooked with winter melon (ash gourd) and whole black peppercorns. A true taste of Assam's culinary heritage, this dish is known for its unique peppery warmth and rich, hearty gravy.
Yes, ash gourd is highly nutritious and hydrating, consisting of about 96% water. It is extremely low in calories (17.45 per 100g) and provides essential nutrients like soluble fiber and antioxidants, which support digestion and overall health.
Absolutely. Its high water and fiber content help you feel full for longer periods, while its very low calorie count makes it an ideal food for weight management. It is often consumed as a morning juice to kickstart metabolism.
Yes, ash gourd is keto-friendly as it contains only about 2.84g of carbohydrates per 100g. Its low carb profile and high hydration levels make it an excellent vegetable choice for those on a ketogenic or low-carb diet.
Yes, ash gourd is beneficial for diabetics due to its low glycemic index and minimal carbohydrate content. The soluble fiber in the vegetable helps regulate blood sugar levels by slowing down sugar absorption.
Ash gourd has a very mild, neutral flavor, similar to a cucumber or the white rind of a watermelon. Because it is relatively bland, it is excellent at absorbing the flavors of spices, broths, and seasonings in various dishes.
Yes, ash gourd can be eaten raw and is most commonly consumed as a fresh juice. In many traditional wellness practices, drinking raw ash gourd juice on an empty stomach is believed to detoxify the body and reduce internal acidity.
To prepare it, peel the tough outer skin and slice the gourd open to remove the seeds and the soft, pulpy pith. The firm white flesh can then be diced or grated for use in soups, curries, or even traditional desserts.
ash gourd is a versatile ingredient found in cuisines around the world. With 17.45 calories per 100g and 0.79 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →A whole, uncut ash gourd can last for several months if kept in a cool, dry place. Once cut, it should be wrapped in plastic or stored in an airtight container in the refrigerator, where it will stay fresh for 4 to 5 days.
In Ayurvedic medicine, ash gourd is considered a 'coolant' food that helps reduce body heat and balance internal acidity. It is frequently used to treat inflammatory conditions and to provide relief during hot weather.
Yes, you can freeze ash gourd by peeling, de-seeding, and blanching the cubes first. While the texture may become softer after thawing, it remains perfectly suitable for use in blended juices, soups, or stews.
