ivy gourd
Also known as: tendli, kundru, tindora, kowai fruit
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Also known as: tendli, kundru, tindora, kowai fruit
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Maharashtrian curry where tender ivy gourd (tendli) and creamy split yellow lentils (moong dal) are simmered in a tangy coconut-spice paste. This comforting dish, with its signature sour notes from kokum, is a wholesome and delightful everyday meal, best enjoyed with steamed rice.
A simple and delicious Karnataka-style stir-fry made with ivy gourd, aromatic spices, and a hint of coconut. This healthy side dish, also known as tendli bhaji, pairs perfectly with rice and sambar or chapati.
A delightful dry stir-fry from Mangalore featuring tender ivy gourd and freshly grated coconut, seasoned with a unique blend of spices. This dish offers a perfect balance of sweet, tangy, and spicy flavors.
Yes, ivy gourd is very healthy. It's low in calories and fat, rich in dietary fiber, and contains antioxidants, B-vitamins, iron, and calcium. It's particularly noted for its potential to help regulate blood sugar levels.
Per 100g, ivy gourd provides only 20 calories, 1.2g protein, 4.35g carbohydrates, and 0.2g fat. It's an excellent source of dietary fiber, which aids digestion, and offers antioxidants like beta-carotene, along with B-vitamins, iron, and calcium.
Ivy gourd is often recommended for diabetics due to its potential hypoglycemic properties, which may help regulate blood sugar levels. Its high fiber content also contributes to better blood sugar management and overall metabolic health.
Yes, ivy gourd is naturally both vegan and gluten-free. As a vegetable, it contains no animal products or gluten-containing grains, making it suitable for a wide range of dietary preferences.
Yes, ivy gourd can be considered keto-friendly in moderation. With only 4.35g of carbohydrates per 100g, it's a low-carb vegetable that can fit into a ketogenic diet, especially when used as a side dish or in stir-fries.
Ivy gourd is versatile and can be stir-fried, sautéed, or added to curries and stews. It's often sliced thinly or quartered and cooked until tender-crisp, absorbing flavors well from spices and other ingredients.
Ivy gourd has a mild, slightly bitter taste when raw, which mellows significantly upon cooking. It has a crisp texture similar to a cucumber when fresh, becoming tender when cooked, and readily absorbs the flavors of the dishes it's prepared in.
ivy gourd is a versatile ingredient found in cuisines around the world. With 20 calories per 100g and 1.2 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 →Store fresh ivy gourd in a perforated plastic bag in the refrigerator's crisper drawer. This helps maintain its freshness and prevents it from drying out. Properly stored, it can last for about 5-7 days.
Look for firm, bright green ivy gourds that are free from blemishes, soft spots, or yellowing. Smaller, younger gourds tend to be more tender and less seedy. Avoid any that appear shriveled or discolored.
While ivy gourd can technically be eaten raw, it's more commonly cooked. Raw ivy gourd has a slightly bitter taste and a firm texture. Cooking helps to soften it and mellow its flavor, making it more palatable for most dishes.
