Vegetable
tender tinda.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
14
PROTEIN
1.0g
CARBS
1.9g
FAT
0.17g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories13.9kcal—
Protein1.0g2%
Carbohydrates1.9g1%
Fiber2.0g7%
Sugar0.44g1%
Total fat0.17g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water94.4g—
MINERALS
Sodium20.6mg1%
Potassium56.2mg1%
Calcium19.7mg2%
Iron0.41mg2%
Magnesium19mg5%
Phosphorus30.4mg2%
Zinc0.20mg2%
Copper0.08mg9%
Manganese0.10mg4%
Selenium0.22µg0%
VITAMINS
Vitamin A8.0µg1%
Vitamin C14.2mg16%
Vitamin D2.8µg14%
Vitamin E0.05mg0%
Vitamin K2.7µg2%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.56mg4%
Pantothenic acid (B5)0.39mg8%
Vitamin B60.06mg4%
Biotin (B7)3.3µg11%
Folate (B9)43.2µg11%
%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 cup125g
1 tablespoon7.8g
1 teaspoon2.6g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter528.3g
1 piece90g
HEALTH BENEFITS
Why eat it.
- ✓High in water content (around 94%), which aids in hydration and keeping the body cool.
- ✓Low in calories and high in dietary fiber, making it beneficial for weight management and promoting digestive health.
- ✓A good source of antioxidants like carotenoids and Vitamin C, which help protect cells from damage by free radicals.
- ✓Traditionally used in Ayurvedic medicine to soothe stomach acidity and improve liver function.
COOKING TIPS
In the kitchen.
- 1Peel the thin, green skin before cooking. The flesh is white and has a mild flavor similar to a cucumber or zucchini.
- 2The seeds of tender tinda are soft and edible, but they should be scooped out if the gourd is more mature and the seeds are hard.
- 3Tinda absorbs flavors well, making it excellent for stuffing with spices or for use in curries, soups, and stir-fries.
- 4To check for tenderness, press a fingernail into the skin; if it pierces easily, the tinda is fresh and tender.
STORAGE
Keep it fresh.
- Store fresh, unwashed tinda in the crisper drawer of the refrigerator for up to 4-5 days.
- Avoid storing them in plastic bags as trapped moisture can accelerate spoilage; a mesh or paper bag is preferable.
- Do not wash the tinda until you are ready to use it to maintain its freshness and prevent it from becoming slimy.
FAQ
Frequently asked questions.
Is tender tinda healthy?
Yes, tender tinda is highly nutritious and low in calories, containing only about 14 calories per 100g. It is rich in water content (94%), which aids in hydration, and provides essential antioxidants like Vitamin C and carotenoids to support the immune system.
Is tinda good for weight loss?
Tinda is an excellent vegetable for weight management because it is very low in fat and calories while being high in dietary fiber. The fiber helps you feel full for longer periods, reducing the urge to overeat.
Is tinda keto-friendly?
Yes, tinda is very keto-friendly as it contains only about 1.9g of carbohydrates per 100g. Its low carb count and high water content make it a perfect addition to ketogenic and other low-carb diets.
Can diabetics eat tinda?
Tinda is safe and beneficial for diabetics due to its low glycemic index and high fiber content. It helps regulate blood sugar levels and provides essential nutrients without causing significant glucose spikes.
What does tender tinda taste like?
Tender tinda has a mild, slightly sweet, and refreshing flavor, similar to a cross between a cucumber and a summer squash. Its neutral profile allows it to absorb the flavors of spices and sauces very well during cooking.
How do you cook tender tinda?
Tinda is most commonly prepared as a dry sauté (sabzi) or in a gravy with tomatoes, onions, and spices. It can also be hollowed out and stuffed with a spiced masala mix to make 'Bharwan Tinda'.
Do I need to peel tender tinda?
If the tinda is truly tender, the skin is thin and can be eaten after a thorough wash or a light scraping. However, if the skin feels tough or has fine hairs, it is best to peel it thinly before cooking.
How do you know if tinda is fresh?
Look for small to medium-sized gourds that are firm to the touch and have a bright, uniform green color. Avoid tinda that feels soft, looks shriveled, or has large, hard seeds inside, as these indicate the vegetable is overripe.
How should I store tinda?
Store fresh tinda in a breathable or perforated plastic bag in the refrigerator's vegetable crisper drawer. It will typically stay fresh for 3 to 5 days, but it is best used quickly to maintain its tender texture.
Does tinda help with digestion?
Yes, tinda is traditionally used in Ayurvedic medicine to improve liver function and soothe stomach acidity. Its high water and fiber content help promote regular bowel movements and prevent constipation.
