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sponge gourd.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

nenuagilkiluffaloofahturaitorisponge gourdchikni turaighiya toraismooth luffadishtowel gourdsmooth skin ridge gourd

Recipes with sponge gourd + Add to pantry

SERVING

CALORIES

PROTEIN

1.2g

CARBS

4.3g

FAT

0.20g

FIBER

1.1g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 2.3 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories20kcal—

Protein1.2g2%

Carbohydrates4.3g2%

Fiber1.1g4%

Sugar2.0g4%

Total fat0.20g0%

Saturated fat0.02g0%

Trans fat0g—

Cholesterol0mg0%

Water93.8g—

MINERALS

Sodium3.0mg0%

Potassium139mg3%

Calcium20mg2%

Iron0.36mg2%

Magnesium12mg3%

Phosphorus26mg2%

Zinc0.13mg1%

Copper0.08mg9%

Manganese0.13mg6%

Selenium0.60µg1%

VITAMINS

Vitamin A17µg2%

Vitamin C12mg13%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K2.3µg2%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.06mg5%

Niacin (B3)0.40mg3%

Pantothenic acid (B5)0.22mg4%

Vitamin B60.04mg2%

Folate (B9)26µg7%

Vitamin B120µg0%

%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 cup130g

1 tablespoon8.1g

1 teaspoon2.7g

1 ml0.5g

1 liter542g

HEALTH BENEFITS

Why eat it.

✓High in dietary fiber, which aids digestion and promotes gut health.
✓Its high water content helps in maintaining hydration.

COOKING TIPS

In the kitchen.

1Peel the tough outer skin and any sharp ridges before cooking. Young, tender gourds may require minimal peeling.
2The spongy flesh absorbs flavors well, making it ideal for curries, stews, and stir-fries.
3Cooks very quickly. Sauté or steam for just a few minutes until tender-crisp to avoid it becoming mushy.
4Pairs well with lentils, coconut milk, tomatoes, and spices like turmeric, cumin, and mustard seeds.

STORAGE

Keep it fresh.

Store unwashed sponge gourds in the crisper drawer of the refrigerator for up to 4-5 days.
Keep them in a perforated plastic bag to maintain humidity without trapping excess moisture.

FAQ

Frequently asked questions.

Is sponge gourd healthy?

Yes, sponge gourd is very healthy as it is low in calories and fat while being rich in dietary fiber. It provides essential vitamins like Vitamin C for immunity and Vitamin A for vision, and its high water content aids in hydration and digestion.

How many calories and carbs are in sponge gourd?

Sponge gourd is very light, containing only about 20 calories and 4.35g of carbohydrates per 100g. This makes it an ideal vegetable for those monitoring their caloric intake or following a low-carb diet.

Is sponge gourd keto-friendly?

Sponge gourd is considered keto-friendly when eaten in moderation, as it contains roughly 4.35g of total carbohydrates per 100g. Its high fiber and water content make it a nutritious addition to a low-carb lifestyle.

How do you prepare sponge gourd for cooking?

To prepare sponge gourd, first wash it thoroughly and peel off the tough outer skin with a vegetable peeler. You can then slice it into rounds or cubes to be used in stir-fries, soups, or traditional curries.

What does sponge gourd taste like?

Sponge gourd has a very mild, slightly sweet flavor and a soft, spongy texture. Because of its neutral profile, it is excellent at absorbing the flavors of the spices and sauces it is cooked with.

Can I eat sponge gourd raw?

While very young and tender sponge gourds can be eaten raw in salads, they are most commonly cooked. Cooking improves the texture and allows the vegetable to better absorb seasonings and flavors.

How do you store sponge gourd and how long does it last?

Store unwashed sponge gourd in a plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 4 to 7 days; however, it is best consumed as soon as possible to maintain its firm texture.

How do I know if a sponge gourd is fresh?

A fresh sponge gourd should be firm to the touch and have a bright green, unblemished skin. Avoid gourds that feel soft, rubbery, or have dark, sunken spots, as these are signs that the vegetable is starting to spoil.

RECIPES