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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, gongura leaves are highly nutritious. They are an excellent source of Vitamin C for immunity, iron for red blood cell formation, and calcium for bone health, while being low in calories and fat.
Gongura leaves have a distinctively sour and tangy flavor, often compared to sorrel or rhubarb. This natural acidity makes them a popular base for spicy chutneys, pickles, and sour curries.
Yes, they are very weight-loss friendly as they contain only 43 calories per 100g and very little fat (0.6g). Their high fiber content also promotes satiety, helping you feel full for longer periods.
Yes, gongura leaves are keto-friendly. With only 7.6g of carbohydrates per 100g, they can be easily incorporated into a low-carb or ketogenic diet while providing essential micronutrients.
Gongura is a rich source of iron, making it a great dietary addition for those looking to boost their iron levels. Regular consumption can aid in the production of hemoglobin and help prevent anemia.
To prepare them, pluck the leaves from the woody stems and wash them thoroughly in cold water. They are usually sautéed in a small amount of oil until they wilt and soften into a paste before being added to dishes.
Store unwashed leaves wrapped in a dry paper towel inside a plastic bag in the refrigerator. They typically stay fresh for 3 to 5 days; avoid washing them until you are ready to cook to prevent premature spoilage.
Gongura Leaves is a versatile ingredient found in cuisines around the world. With 43 calories per 100g and 2.5 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 →Discover 10 recipes featuring gongura leaves with step-by-step instructions.
Browse recipes →While edible raw, gongura leaves are extremely sour and can be quite astringent. They are most commonly cooked, which helps balance their intense acidity and improves their texture for consumption.
Gongura is a staple in South Indian cuisine, most famously used to make 'Gongura Pachadi' (a spicy chutney). It is also frequently cooked with lentils (dal) or used to add a tangy flavor to meat dishes like mutton or chicken curry.
If gongura is unavailable, you can substitute it with fresh sorrel leaves, which have a similar sour profile. Alternatively, using spinach combined with a squeeze of lemon juice or tamarind paste can mimic the texture and acidity.
