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boothai.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

Ash GourdWinter MelonWhite GourdPethaKumbalangaBoodu KumbalakaiNeer PoosanikayaSafed KadduWax Gourdkumhra

Recipes with boothai + Add to pantry

SERVING

CALORIES

PROTEIN

0.40g

CARBS

3.0g

FAT

0.20g

FIBER

2.9g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories13kcal—

Protein0.40g1%

Carbohydrates3.0g1%

Fiber2.9g10%

Sugar1.5g3%

Total fat0.20g0%

Saturated fat0g0%

Trans fat0g—

Cholesterol0mg0%

Water96.1g—

MINERALS

Sodium33mg1%

Potassium150mg3%

Calcium19mg1%

Iron0.40mg2%

Magnesium10mg2%

Phosphorus19mg2%

Zinc0.60mg5%

Copper0.02mg2%

Manganese0.06mg3%

Selenium0.20µg0%

VITAMINS

Vitamin A0µg0%

Vitamin C13mg14%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K1.0µg1%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.11mg8%

Niacin (B3)0.40mg3%

Pantothenic acid (B5)0.13mg3%

Vitamin B60.04mg2%

Folate (B9)5.0µg1%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 oz28.4g

1 lb453.6g

1 piece1500g

HEALTH BENEFITS

Why eat it.

✓Extremely low in calories, making it excellent for weight management
✓High water content helps in maintaining body hydration
✓Contains cooling properties that help soothe the digestive system
✓Rich in dietary fiber which aids in preventing constipation
✓Acts as a natural detoxifier and supports kidney health

COOKING TIPS

In the kitchen.

1Always remove the thick outer skin and the spongy inner core with seeds before cooking
2The flesh absorbs flavors easily, making it ideal for spicy curries and stews
3Avoid overcooking to prevent the vegetable from becoming too mushy

STORAGE

Keep it fresh.

Whole ash gourd can be stored in a cool, dry place for up to 2-3 months
Once cut, wrap the remaining portion tightly in plastic wrap and refrigerate
Use cut portions within 4-5 days for best flavor and texture

FAQ

Frequently asked questions.

How do I choose a good quality Boothai (Ash Gourd)?

Look for a gourd that feels heavy for its size and has a hard, unblemished skin with a characteristic waxy white coating. Avoid any with soft spots or cracks.

Can Ash Gourd be eaten raw?

Yes, it is commonly consumed raw in the form of juice, which is highly regarded in Ayurveda for its detoxifying and cooling properties.

What are the best substitutes for Ash Gourd?

Zucchini, chayote squash, or the white part of a watermelon rind can be used as substitutes in most recipes.

How long does a whole Ash Gourd last?

A whole, uncut Ash Gourd has a very long shelf life and can last for 2 to 4 months if kept in a cool, dark, and dry environment.

Is Ash Gourd good for diabetics?

Yes, it has a low glycemic index and very few calories, making it a safe and healthy vegetable for people with diabetes.

What are common dishes made with Boothai?

It is used to make Petha (a North Indian sweet), Olan (a Kerala curry), Kootu, and various soups or detox juices.

Does Ash Gourd help with acidity?

Yes, due to its alkaline nature and high water content, it is very effective in neutralizing stomach acid and reducing heartburn.