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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Indian squash is highly nutritious and beneficial for health. It has a high water content of over 90%, which provides a cooling effect and promotes hydration, while its fiber content supports digestive health and prevents constipation.
Indian squash is an excellent food for weight management because it is very low in calories and fat, containing only 21 calories and 0.2g of fat per 100g. Its high fiber and water content also help you feel full for longer periods.
Indian squash is rich in Vitamin C for immune support and Vitamin K for bone health. It also provides a good amount of potassium, which is essential for maintaining healthy blood pressure and heart function.
Yes, Indian squash is keto-friendly and suitable for low-carb diets. With only 3.6g of carbohydrates per 100g, it can easily be incorporated into a ketogenic meal plan without significantly impacting daily carb limits.
Indian squash 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 lifestyle.
To prepare, lightly peel the skin and cut the squash into cubes or slices; if the seeds are hard, they should be removed. It is most commonly sautéed with spices to make 'sabzi,' stuffed with masalas, or added to lentil dishes (dal) and curries.
Indian squash has a mild, slightly sweet, and nutty flavor, often described as a cross between a cucumber and a summer squash. Because of its neutral taste, it absorbs the flavors of the spices and sauces it is cooked with very well.
raw indian squash is a versatile ingredient found in cuisines around the world. With 21 calories per 100g and 1.4 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 0 recipes featuring raw indian squash with step-by-step instructions.
Browse recipes →While technically edible raw, Indian squash is almost always consumed cooked. Cooking softens its firm texture and makes the fiber easier to digest, though very young, tender squash can occasionally be grated into salads.
Store Indian squash in a perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 3 to 5 days; it is best to avoid washing the squash until you are ready to use it to prevent premature spoilage.
Look for squash that is firm to the touch, heavy for its size, and has a smooth, unblemished light green skin. Smaller gourds are generally preferred as they are more tender and contain fewer developed seeds than larger, older ones.