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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, smooth skin ridge gourd is very healthy. It is low in calories and fat while being high in water content and dietary fiber, which aids in digestion and hydration. It also provides essential nutrients like Vitamin C, Vitamin A, and iron to support the immune system.
Absolutely. With only about 15.3 calories per 100g and minimal fat, it is an excellent volume food for weight management. Its high fiber content helps promote satiety, keeping you full for longer periods.
Yes, it is keto-friendly. It contains only about 2.24g of carbohydrates per 100g, making it a low-carb vegetable that fits well into a ketogenic or low-carbohydrate diet.
Yes, it is a great choice for diabetics. It has a low glycemic index and low carbohydrate content, which helps in maintaining stable blood sugar levels while providing necessary fiber for digestive health.
It has a mild, slightly sweet, and refreshing flavor similar to zucchini or cucumber. Because of its neutral taste, it easily absorbs the flavors of spices, broths, and sauces it is cooked with.
Unlike the angled variety, the smooth skin ridge gourd has a thinner skin that is often edible when the vegetable is young. However, if the skin feels tough or fibrous, it is best to lightly peel it before cooking.
It is commonly used in stir-fries, curries, and soups. It cooks very quickly due to its high water content; you can simply sauté it with spices or add it to lentil stews (dal) for a nutritious addition.
smooth skin ridge gourd is a versatile ingredient found in cuisines around the world. With 15.3 calories per 100g and 0.98 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →While it is most commonly eaten cooked, very young and tender gourds can be eaten raw in salads or used in vegetable juices. However, as they mature, they can become bitter and fibrous, so cooking is generally recommended.
Store the gourd in a perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 4 to 6 days; avoid washing it until you are ready to use it to prevent moisture-induced spoilage.
Look for gourds that are firm to the touch, heavy for their size, and have a bright green, unblemished skin. Avoid those that feel soft, rubbery, or have dark, sunken spots, as these are signs that the vegetable is no longer fresh.