sorakkai
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Yes, sorakkai (bottle gourd) is very healthy as it is low in calories and packed with essential nutrients like Vitamin C, B vitamins, iron, and potassium. Its high water content and fiber make it excellent for digestion and heart health.
Sorakkai is an ideal vegetable for weight loss because it contains only 14 calories per 100g. The high dietary fiber content promotes a feeling of fullness, while its hydrating properties help boost metabolism.
Yes, sorakkai is keto-friendly. With only about 3.39g of carbohydrates per 100g, it is a low-carb vegetable that can be easily incorporated into a ketogenic or low-carbohydrate diet.
Sorakkai is excellent for diabetics due to its low glycemic index and high fiber content, which helps in regulating blood sugar levels. It provides essential hydration and nutrients without causing significant spikes in glucose.
Sorakkai has a very mild, neutral, and slightly sweet flavor. Because of its high water content and sponge-like texture when cooked, it is excellent at absorbing the flavors of spices, dals, and gravies.
To prepare, peel the skin and remove any large, tough seeds from the center. It can be diced and added to curries, stews (kootu), or dals, and it can even be grated to make savory pancakes or sweet desserts like halwa.
While some people juice raw sorakkai, it is generally safer to cook it. Crucially, if the vegetable tastes bitter, do not consume it raw or cooked, as bitterness indicates the presence of toxic tetracyclic triterpenoid cucurbitacins.
sorakkai is a versatile ingredient found in cuisines around the world. With 14 calories per 100g and 0.62 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 →Sorakkai is composed of over 90% water, which helps the body stay hydrated and regulates internal temperature. In traditional medicine, it is used to combat heat and provide a refreshing, cooling effect during hot weather.
Whole sorakkai should be stored in the refrigerator's crisper drawer, where it can last for up to a week. Once cut, wrap the exposed end tightly in plastic wrap or store in an airtight container and consume within 2-3 days.
Fresh sorakkai should be firm to the touch with smooth, pale green skin and no soft spots or dark blemishes. If it feels rubbery, has slimy skin, or emits an off-odor, it is likely spoiled and should be discarded.
