vegetable
vella poosanikai.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
13
PROTEIN
0.40g
CARBS
3.0g
FAT
0.20g
FIBER
0.50g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories13kcal—
Protein0.40g1%
Carbohydrates3.0g1%
Fiber0.50g2%
Sugar1.5g3%
Total fat0.20g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water96g—
MINERALS
Sodium6.0mg0%
Potassium111mg2%
Calcium19mg1%
Iron0.40mg2%
Magnesium10mg2%
Phosphorus19mg2%
Zinc0.60mg5%
Copper0.03mg3%
Manganese0.06mg3%
Selenium0.20µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C13mg14%
Vitamin D0µg0%
Vitamin E0.02mg0%
Vitamin K0.50µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.13mg3%
Vitamin B60.04mg2%
Folate (B9)5.0µg1%
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
HEALTH BENEFITS
Why eat it.
- ✓Promotes hydration due to its high water content (around 96%).
- ✓Aids in weight management as it is very low in calories and high in soluble fiber.
- ✓Supports digestive health by promoting good gut bacteria and soothing the digestive tract.
- ✓Has a natural cooling effect on the body, making it beneficial in hot climates.
COOKING TIPS
In the kitchen.
- 1Peel the thick green skin and remove the seeds and pith before cooking the white flesh.
- 2Its neutral flavor allows it to absorb spices and flavors from other ingredients well, making it versatile for curries, soups, and stews.
- 3It cooks quickly and becomes tender and translucent. Avoid overcooking to prevent it from turning mushy.
- 4Can be grated and squeezed of its water to be used in savory pancakes or dumplings, or candied to make sweets like 'petha'.
STORAGE
Keep it fresh.
- A whole, uncut ash gourd can be stored for several months in a cool, dark, dry place away from direct sunlight.
- Once cut, wrap the pieces tightly in plastic wrap or place in an airtight container and refrigerate for up to one week.
FAQ
Frequently asked questions.
Is vella poosanikai healthy?
Yes, vella poosanikai (ash gourd) is highly nutritious and hydrating, consisting of about 96% water. It is rich in soluble fiber, which aids digestion, and provides a natural cooling effect on the body, making it ideal for hot climates.
Is vella poosanikai good for weight loss?
Absolutely. With only 13 calories per 100g and high fiber content, it helps you feel full for longer while keeping calorie intake very low. It is a staple in many weight management diets due to its low energy density.
What is the nutritional profile of vella poosanikai?
Per 100g, vella poosanikai contains approximately 13 calories, 3g of carbohydrates, 0.4g of protein, and 0.2g of fat. It is also a good source of vitamins and minerals while being naturally low in sodium.
Is vella poosanikai keto-friendly?
Yes, it is very keto-friendly. Since it contains only 3g of total carbohydrates per 100g, it can easily fit into a low-carb or ketogenic lifestyle without significantly impacting your daily carb limit.
Can diabetics eat vella poosanikai?
Yes, it is excellent for diabetics due to its low glycemic index and low carbohydrate content. The high fiber and water content help regulate blood sugar levels and support overall metabolic health.
How do you prepare vella poosanikai for cooking?
To prepare it, you must peel the thick outer skin and remove the inner seeds and spongy pith. The firm white flesh can then be diced and used in dishes like kootu, sambar, or even sweets like petha.
Can I drink vella poosanikai juice raw?
Yes, raw ash gourd juice is a popular health tonic known for its detoxifying and cooling properties. It is often consumed on an empty stomach in the morning to soothe the digestive tract and improve gut health.
What does vella poosanikai taste like?
It has a very mild, neutral flavor, similar to a cucumber or the white rind of a watermelon. Because it is relatively bland, it is excellent at absorbing the flavors of spices, lentils, or coconut milk in various recipes.
How should I store vella poosanikai?
A whole, uncut ash gourd can last for several months in a cool, dry place. Once cut, the remaining portion should be wrapped in plastic or stored in an airtight container in the refrigerator and used within 3 to 5 days.
How do I know if a vella poosanikai is fresh?
Look for a gourd that feels heavy for its size and has a firm, unblemished skin. A mature, fresh ash gourd will typically have a distinct waxy, white powdery coating on its exterior.
