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
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 2.7 µg of vitamin K.
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.
- ✓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 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.
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.
