Vegetable
small kovai.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
19
PROTEIN
1.2g
CARBS
2.4g
FAT
0.24g
FIBER
3.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories19.1kcal—
Protein1.2g2%
Carbohydrates2.4g1%
Fiber3.3g12%
Sugar1.1g2%
Total fat0.24g0%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water92.4g—
MINERALS
Sodium2.2mg0%
Potassium167mg4%
Calcium37.1mg3%
Iron0.29mg2%
Magnesium18.9mg4%
Phosphorus26.3mg2%
Zinc0.13mg1%
Copper0.06mg7%
Manganese0.12mg5%
Selenium0µg0%
VITAMINS
Vitamin A147µg16%
Vitamin C21.1mg23%
Vitamin D6.1µg30%
Vitamin E0.70mg5%
Vitamin K19.1µg16%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.51mg3%
Pantothenic acid (B5)0.28mg6%
Vitamin B60.05mg3%
Biotin (B7)2.9µg10%
Folate (B9)50.1µg13%
%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 oz28.4g
1 lb453.6g
1 piece9g
HEALTH BENEFITS
Why eat it.
- ✓May help regulate blood sugar levels due to its potential anti-diabetic properties.
- ✓Rich in dietary fiber, which aids digestion, promotes satiety, and supports gut health.
- ✓Good source of beta-carotene, a precursor to Vitamin A, which is essential for vision and immune function.
- ✓Contains iron and B vitamins, which are important for energy metabolism and preventing anemia.
COOKING TIPS
In the kitchen.
- 1For a simple stir-fry (poriyal), slice kovai into thin rounds or lengthwise, and sauté with mustard seeds, curry leaves, turmeric, and coconut.
- 2To achieve a crispy texture, slice thinly, coat in rice flour and spices, and shallow or deep fry until golden brown.
- 3Kovai can be stuffed with a spice mixture and cooked in a curry or pan-fried for a flavorful dish.
- 4It pairs well with tangy ingredients like tamarind or yogurt, which can also help balance any slight bitterness.
STORAGE
Keep it fresh.
- Store unwashed kovai in a perforated plastic bag in the refrigerator's crisper drawer for up to one week.
- Avoid washing until just before cooking to prevent moisture buildup and premature spoilage.
FAQ
Frequently asked questions.
Is small kovai healthy?
Yes, small kovai is very healthy as it is low in calories and rich in essential nutrients. It provides a good source of beta-carotene for vision, iron for energy metabolism, and dietary fiber which supports overall gut health.
How does small kovai help with diabetes?
Small kovai is known for its potential anti-diabetic properties and may help regulate blood sugar levels. It has a low glycemic index and contains compounds that can assist in glucose metabolism, making it a popular vegetable for diabetic diets.
Is small kovai good for weight loss?
Small kovai is excellent for weight loss because it contains only about 19 calories per 100g and is virtually fat-free. Its high fiber content promotes satiety, helping you feel full for longer periods and reducing the urge to overeat.
Is small kovai keto-friendly?
Yes, small kovai is very keto-friendly. With only 2.41g of carbohydrates per 100g, it can easily fit into a low-carb or ketogenic diet without significantly impacting your daily carb limit.
Is small kovai vegan and gluten-free?
Small kovai is a natural vegetable, making it 100% vegan and naturally gluten-free. It is a safe and nutritious choice for individuals following plant-based diets or those with gluten sensitivities.
How do you cook small kovai?
Small kovai is typically prepared by washing and slicing it into thin rounds or strips. It is most commonly stir-fried with spices, added to lentil stews (dal), or used in dry curries. It cooks relatively quickly and maintains a pleasant crunch.
What does small kovai taste like?
Small kovai has a mild, slightly nutty flavor with a texture similar to a firm cucumber or a green bean. It is excellent at absorbing the flavors of the spices and seasonings it is cooked with.
Can you eat small kovai raw?
While it is most commonly consumed cooked, young and tender small kovai can be eaten raw in salads. However, as they mature, they become tougher and are generally more palatable when sautéed or steamed.
How do you store small kovai and how long does it last?
Store small kovai in a paper or perforated plastic bag in the refrigerator's crisper drawer. When kept dry and cool, it will typically stay fresh and firm for 5 to 7 days.
How do you know if small kovai is fresh or spoiled?
Fresh small kovai should be firm to the touch and bright green. If it feels mushy, has visible mold, or has turned bright red inside (indicating it is overripe and may be bitter), it is past its prime and should be discarded.
