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Also known as: turi, torai, luffa gourd, Chinese okra
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Bengali comfort food featuring tender ridge gourd and potatoes cooked in a nutty, fragrant poppy seed paste. It's simple, flavorful, and pairs perfectly with steamed rice for a wholesome meal.
A simple and wholesome North Indian curry made with ridge gourd, simmered in a spiced onion-tomato masala. This light and healthy dish pairs perfectly with hot rotis and a side of dal for a comforting everyday meal.
A simple and comforting Gujarati curry made with tender ridge gourd. Lightly spiced with a hint of sweetness and tang, this shaak is a perfect everyday meal served with hot rotis or phulkas.
A simple, light, and healthy North Indian curry made with ridge gourd, onions, and tomatoes. This everyday sabzi is quick to make and pairs perfectly with hot rotis or phulkas for a comforting meal.
Yes, ridge gourd is highly nutritious and low in calories. It is rich in dietary fiber, Vitamin C, Vitamin A, and iron, which help support digestion, immunity, and overall health.
Absolutely. With only 17 calories per 100g and almost no fat, it is an ideal vegetable for weight management. Its high water and fiber content also help you feel full for longer, reducing overall calorie intake.
Yes, ridge gourd is keto-friendly as it contains only about 3.6g of carbohydrates per 100g. It is a low-carb vegetable that can be easily incorporated into a ketogenic or low-carb diet.
Yes, ridge gourd is excellent for diabetics due to its low glycemic index and high fiber content. It helps in regulating blood sugar levels and provides essential nutrients without causing significant spikes in glucose.
Start by washing the gourd and trimming the ends. Use a peeler to remove the sharp, woody ridges; you can peel it completely or leave some skin for texture. Slice or cube the flesh for use in stir-fries, curries, or soups.
Ridge gourd has a mild, slightly sweet, and earthy flavor similar to zucchini or cucumber. Its spongy texture is excellent at absorbing the flavors of spices and sauces during the cooking process.
You should at least peel the hard, prominent ridges as they are tough and fibrous. While the rest of the skin is edible, many people prefer to peel it entirely for a softer, more uniform texture in cooked dishes.
ridge gourd is a versatile ingredient found in cuisines around the world. With 17 calories per 100g and 0.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
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Store fresh ridge gourd in a perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 4 to 5 days. Avoid washing it until you are ready to cook to prevent moisture-induced spoilage.
Fresh ridge gourd should be firm to the touch and have a bright green color without soft spots. If the gourd feels limp, rubbery, or shows dark, slimy patches and a sour smell, it has likely spoiled.
While very young and tender ridge gourd can be eaten raw in salads, it is almost always consumed cooked. Cooking softens its fibrous structure and enhances its mild flavor, making it much easier to digest.
