Vegetable
teasel gourd.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
kantolaspiny gourdkakorakankodakakrolteasle gourdphagilabhat karelakheksispine gourd
SERVING
CALORIES
20
PROTEIN
1.2g
CARBS
4.3g
FAT
0.20g
FIBER
1.1g
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%
Magnesium16mg4%
Phosphorus36mg3%
Zinc0.20mg2%
Copper0.06mg7%
Manganese0.05mg2%
Selenium0.20µg0%
VITAMINS
Vitamin A10µg1%
Vitamin C17mg19%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K0.70µg1%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.22mg4%
Vitamin B60.05mg3%
Folate (B9)14µg4%
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 cup120g
1 tablespoon15g
1 teaspoon5g
1 ml1g
1 liter1000g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants like flavonoids and carotenoids, which help protect cells from damage.
- ✓Low in calories and high in dietary fiber, promoting digestive health and aiding in weight management.
- ✓Contains phytonutrients that may have hypoglycemic properties, potentially helping to regulate blood sugar levels.
- ✓A good source of vitamin C and folate, which support immune function and cellular growth.
COOKING TIPS
In the kitchen.
- 1Gently scrape the outer skin with a knife to remove the soft spines before cooking; peeling is not necessary.
- 2Slice and stir-fry with spices like turmeric, cumin, and coriander for a simple side dish.
- 3Can be stuffed with a mixture of spiced potatoes, paneer, or minced meat and then shallow-fried or baked.
- 4Often used in curries or deep-fried as fritters (pakoras).
STORAGE
Keep it fresh.
- Store unwashed in a perforated plastic bag in the refrigerator's crisper drawer for up to 5-7 days.
- Avoid storing at room temperature for more than a day as they can lose moisture and become limp.
FAQ
Frequently asked questions.
Is teasel gourd healthy?
Yes, teasel gourd is highly nutritious and low in calories. It is rich in antioxidants like flavonoids and carotenoids, which protect cells from damage, and provides essential nutrients like Vitamin C and folate for immune support.
Is teasel gourd good for weight loss?
Teasel gourd is excellent for weight management as it contains only 20 calories per 100g. Its high dietary fiber content promotes a feeling of fullness and aids in healthy digestion, helping to reduce overall calorie intake.
Can diabetics eat teasel gourd?
Yes, teasel gourd is beneficial for diabetics because it contains phytonutrients with hypoglycemic properties. These compounds may help regulate blood sugar levels, and its low carbohydrate content makes it a safe choice for diabetic diets.
Is teasel gourd keto-friendly?
Teasel gourd is keto-friendly, containing only about 4.35g of carbohydrates per 100g. It can be easily incorporated into a low-carb or ketogenic lifestyle when prepared with healthy fats.
Is teasel gourd vegan and gluten-free?
Yes, teasel gourd is a natural plant-based vegetable that is both 100% vegan and naturally gluten-free. It is a safe and healthy addition to most restrictive dietary patterns.
How do you cook teasel gourd?
Teasel gourd is most commonly prepared by stir-frying with spices, deep-frying as fritters, or adding it to traditional curries. Before cooking, wash them thoroughly, trim the ends, and slice them into rounds or wedges.
What does teasel gourd taste like?
Teasel gourd has a mild, earthy flavor with a very subtle bitterness, similar to a much milder version of a bitter melon. Its texture is unique, featuring a crunchy exterior and soft interior seeds.
Do I need to peel teasel gourd?
No, you do not need to peel teasel gourd. The small spines on the skin are soft and completely edible once cooked; simply ensure you wash the textured surface well to remove any trapped dirt.
How do you store teasel gourd and how long does it last?
Store fresh teasel gourd in a perforated plastic bag or paper bag in the refrigerator's crisper drawer. It is best consumed within 3 to 5 days, as it can become tough or lose its nutritional value if kept too long.
Can you eat the seeds of the teasel gourd?
Yes, the seeds are edible and often consumed along with the flesh. In younger gourds, the seeds are soft and tender, while in more mature gourds, they may become hard and are sometimes removed based on personal preference.
