Snake gourd fry

Vegetable

Item Rating: 74/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		317.5 mg	6%

* 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

🍯 Low sugar

Source of Calories

Fat: 114 cal (59.9%)

Protein: 12 cal (6.7%)

Carbs: 63 cal (33.4%)

About Snake gourd fry

Snake gourd fry is a dish commonly prepared in South Indian cuisine, known for its simple yet flavorful taste. Snake gourd, a long, slender vegetable native to India and Southeast Asia, is stir-fried with minimal spices in this recipe to preserve its natural flavor and texture. The gourd itself is low in calories, rich in dietary fiber, and contains ample amounts of vitamins A, C, and other micronutrients like magnesium and calcium. It is also hydrating due to its high water content, making it an ideal choice for light and nutritious meals. This dish is best enjoyed as a side with rice or flatbreads and is often paired with lentil-based curries for added protein.

Health Benefits

• Supports healthy digestion due to its high dietary fiber content (2.1 g fiber per 100 g).
• Promotes immune health with vitamin C (18 mg per 100 g), an antioxidant essential for fighting infections.
• Helps maintain hydration as snake gourd is composed of approximately 92% water.
• Aids in maintaining healthy vision because of its vitamin A content (approximately 27 µg per 100 g).
• Contributes to balanced blood pressure levels due to its potassium content (150 mg per 100 g).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, low-calorie diets

Not suitable for: Low-fiber diets, specific food allergies to related gourds if applicable

Selection and Storage

Store snake gourd whole in a cool, dry place or refrigerate in the vegetable drawer for up to 5 days. Keep the dish refrigerated in an airtight container for up to 2-3 days.

Common Questions About Snake gourd fry Nutrition

Is Snake Gourd Fry high in protein?

Snake Gourd Fry is not particularly high in protein, as snake gourd primarily consists of water and carbohydrates. On average, a serving of snake gourd (100 grams cooked) contains about 0.5-1 gram of protein. The protein content may slightly increase if you add lentils, tofu, or other protein-rich ingredients during preparation.

Can I eat Snake Gourd Fry on a keto diet?

Snake Gourd Fry can be keto-friendly if prepared without high-carb additives like flour or sugar. Snake gourd contains about 3 grams of net carbs per 100 grams, making it a good low-carb vegetable choice. Ensure to use keto-friendly oils like coconut oil or ghee to keep the dish within keto guidelines.

What are the health benefits of Snake Gourd Fry?

Snake gourd is rich in dietary fiber, helping with digestion and bowel health. It also contains vitamins A, C, and some B vitamins, along with minerals like calcium and iron. The fry preparation retains many of these nutrients if cooked lightly, but excessive oil or frying can negate its health benefits.

How much Snake Gourd Fry should I eat in one serving?

A typical serving of Snake Gourd Fry is about 1 cup (150-200 grams cooked) which contains roughly 60-80 calories, depending on the cooking method. This portion size provides a healthy amount of fiber, vitamins, and minerals while keeping calories and carbs in check.

How does Snake Gourd Fry compare to other vegetable fries?

Compared to fries made from starchy vegetables like potatoes or sweet potatoes, Snake Gourd Fry is significantly lower in calories and carbs. For example, 100 grams of snake gourd has about 18 calories, whereas potatoes have around 77 calories. Snake gourd is also much higher in water content and provides a lighter, hydrating option.

Data Sources & Scientific References