Ridge Gourd
Ridge Gourd is a long, green vegetable with ridged skin and soft, spongy flesh. Mild in flavor, it absorbs spices well and is widely used in Indian cooking. It is valued for its cooling properties, easy digestibility, and versatility in curries, dals, stir‑fries, and chutneys.
1000g per pack
Store uncut ridge gourd in refrigerator; lasts 3–4 days.
Wrap in paper or keep in perforated bag to avoid excess moisture.
Choose firm, medium‑sized gourds; avoid overly mature ones (fibrous texture).
Wash only before cooking, not before storage.
| State | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Key Benefit |
|---|---|---|---|---|---|
| Raw | 16.5 | 0.68 | 3.30 | 0.5 |
| Micro Nutrient | Value (approx.) | % Daily Value (DV) |
|---|---|---|
| Thiamin (Vit B1) | 0.029 mg/100g | |
| Riboflavin (Vit B2) | 0.019 mg/100g | |
| Niacin (Vit B3) | 0.388 mg/100g | |
| Vitamin B6 | 0.1 mg/100g | |
| Vitamin C, total ascorbic | 4.80 mg/100g | |
| Vitamin E (alpha-tocopherol) | 0.0 mg/100g | |
| Pantothenic Vitamin B5 | 0.010 µg/100g | |
| Vitamin K (phylloquinone) | 0.8 µg/100g |
| Nutrient | Value (Approx.) | % Daily Value (DV) |
|---|---|---|
| Calcium | 17.50 mg/100g | |
| Iron | 0.5 mg/100g | |
| Magnesium | 15.5 mg/100g | |
| Phosporus | 0.200 mg/100 g | |
| Sodium | 2.90 mg/100 g | |
| Zinc | 0.050 mg/100 g | |
| Copper | 0.039 mg/100 g | |
| Manganese | 1.0 mg/100 g | |
| Folate | 6.80 µg/100 g | |
| Choline | 0.90 mg/100 g | |
| Betine | 0.290 mg/100g |
- Health benefits are general. Not medical advice. Consult a doctor for specific conditions.
Cooling effect: Helps reduce body heat.
Digestive health: High fiber aids digestion.
Weight management: Low calorie, filling vegetable.
Diabetes support: Traditionally used to regulate blood sugar.
Skin health: Rich in water content and antioxidants.
Beerakaya Pappu
Peerkangai Kootu
Ridge Gourd Chutney
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