Know what’s on your plate
Ridge gourd
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 17 kcal —
- Protein 0.8 g 2%
- Carbohydrate 3.3 g 1%
- Fat 0.1 g 0%
- Sugars 3.1 g —
- Sodium 2 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin C 3 mg 3%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.4 mg 3%
- Folate (B9) 37 µg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 12 mg 1%
- Iron 0.3 mg 2%
- Magnesium 16 mg 4%
- Phosphorus 32 mg 3%
- Potassium 130 mg 3%
- Zinc 0.2 mg 2%
- Copper 0.1 mg 11%
- Manganese 0.1 mg 4%
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Questions about Ridge gourd
How do you prepare ridge gourd for cooking?
Wash it, trim the ends and peel off the hard ridges with a vegetable peeler; you can leave some of the softer green skin. Cut it into small pieces, and remove large, hard seeds from an overgrown gourd.
How long does ridge gourd take to cook?
For a quick curry or stir-fry, cook bite-sized pieces in a covered pan for about 10–15 minutes, stirring now and then, until tender. It releases plenty of water, so add liquid sparingly.
How do you choose a good ridge gourd?
Choose one that feels firm and heavy for its size, with fresh-looking ridges and no soft or shrivelled patches. Smaller, tender gourds are usually less fibrous and have softer seeds.
How should you store ridge gourd?
Keep it dry and unwashed in the fridge, ideally in a loosely closed bag, and use it within several days. Once cut, wrap it or place it in a sealed container and refrigerate.
What dishes can you make with ridge gourd?
It is commonly cooked as turai sabzi, a spiced curry or stir-fry, and added to dal. Its mild flavour also works with onion, tomato, garlic, cumin and lentils.
Can you eat ridge gourd raw?
It is generally cooked rather than eaten raw: cooking softens its firm flesh and ridges. If a piece tastes distinctly bitter, discard the whole gourd rather than trying to mask the taste.
Is ridge gourd the same as dishcloth gourd?
They are related but not the same: ridge gourd has pronounced lengthwise ridges, while dishcloth gourd is generally smoother. Both are eaten young; mature dishcloth gourd can become fibrous and is used to make loofah sponges.
Source: CoFID (UK) 13-254 · per 100 g · carbohydrate per EU label, fibre excluded
