1 serving (100 grams) contains 20 calories, 0.6 grams of protein, 0.1 grams of fat, and 4.3 grams of carbohydrates.
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Nutrition Information
Calories |
40 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6 mg | 0% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 36 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 270 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ridge gourd
Ridge gourd, also known as Luffa or turai, is a highly nutritious vegetable native to South and Southeast Asia, widely used in Indian, Chinese, and Southeast Asian cuisines. This green, ridged gourd is low in calories and packed with essential nutrients like dietary fiber, vitamin C, vitamin A, iron, magnesium, and zinc. Its high water content makes it hydrating and refreshing, while its fiber supports digestive health. Ridge gourd is also known for its antioxidant properties, contributing to immunity and skin health. With its mild, slightly sweet flavor, it works well in stir-fries, curries, soups, and even as a stuffing vegetable. While generally very healthy, its delicate texture requires light cooking to preserve its nutrients. Additionally, overripe ridge gourds may develop a bitter taste and should be avoided due to potential levels of harmful compounds.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
