Know what’s on your plate
Snake gourd
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 21 kcal —
- Protein 0.5 g 1%
- Carbohydrate 4.1 g 1%
- Fat 0.3 g 0%
- Sodium 25 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 16 µg 2%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.3 mg 2%
- Folate (B9) 15 µg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 26 mg 2%
- Iron 0.3 mg 2%
- Magnesium 53 mg 13%
- Phosphorus 20 mg 2%
- Potassium 34 mg 1%
- Zinc 0.1 mg 1%
- Copper 0.11 mg 12%
- Manganese 0.1 mg 4%
Similar foods
- Short snake gourd15 kcal / 100 g
- Long dark green snake gourd12 kcal / 100 g
- Long pale green snake gourd12 kcal / 100 g
- Tinda gourdraw21 kcal / 100 g
- Spaghetti squashraw26 kcal / 100 g
- Courgetteraw16 kcal / 100 g
- Karela gourdraw11 kcal / 100 g
- Ash gourdraw12 kcal / 100 g
- Bottle gourdraw13 kcal / 100 g
- Ridge gourdraw17 kcal / 100 g
Questions about Snake gourd
How do you prepare snake gourd for cooking?
Rinse it, trim the ends and split it lengthways. Scoop out the soft, spongy centre if it is mature; the tender seeds in a young snake gourd can be cooked with the flesh.
How long does snake gourd take to cook?
For a quick stir-fry, cut it into thin half-moons and cook for about 8–12 minutes over a medium heat, stirring often. It is ready when tender but still holds its shape.
How do you choose a good snake gourd?
Choose one that feels firm and looks fresh, with unbroken skin and no soft or dark patches. Smaller, slender gourds are often more tender and have less developed seeds.
How should you store snake gourd?
Keep it unwashed in the fridge, loosely wrapped or in a breathable bag, and use it within about a week. Once cut, wrap the pieces and refrigerate them; use within a few days.
What dishes can you make with snake gourd?
It is commonly cooked as a South Indian poriyal, a dry stir-fry with spices and sometimes grated coconut, or simmered in sambar and dal. Its mild flavour also works in a simple curry.
Can you eat snake gourd raw?
It is usually cooked rather than eaten raw: cooking softens its crisp flesh and suits its mild, watery flavour. Remove the mature, spongy seed core before cooking.
Can you use snake gourd instead of courgette?
You can use it in cooked dishes such as curries and stir-fries, but snake gourd is longer and more watery, so remove a mature seed core and avoid overcooking it. Courgette has 16 kcal per 100 g, compared with 21 kcal in snake gourd.
Source: CoFID (UK) 13-255 · per 100 g · carbohydrate per EU label, fibre excluded
