VeganSpices & Condiments
Jhinga / Ridge Gourd
Nutrition Facts Per 100g
Also known as: RIDGE GOURD, TORAI
Jhinga / Ridge Gourd is a foundational ingredient in Indian cooking, used in small quantities but contributing meaningful micronutrients and bioactive compounds. While typically consumed in amounts of 1-5g per serving, its nutrient density per 100g is noteworthy. Per 100g, it offers Calcium (approximately 12% of a typical adult's daily needs) and Vitamin B6 (approximately 8% of a typical adult's daily needs). Here are the full nutrition details.
Nutrition Summary
20kcalCalories
0.7gProtein
4.4gCarbs
0.2gFat
0.5gFiber
Micronutrients
Calcium123 mg(12%)
Iron0.3 mg(2%)
Zinc0.4 mg(4%)
Potassium186 mg(6%)
Sodium5.0 mg(1%)
Magnesium20.0 mg(6%)
Phosphorus40.0 mg(6%)
Thiamin (B1)0.0 mg(3%)
Riboflavin (B2)0.0 mg(2%)
Niacin (B3)0.2 mg(1%)
Vitamin C5.0 mg(6%)
Carotenoids0 µg(0%)
β-Carotene0 µg(0%)
Vitamin A0 µg(0%)
Folate (B9)10.0 µg(3%)
Vitamin B60.1 mg(8%)
Vitamin B120 µg(0%)
Vitamin D0 µg(0%)
Vitamin E0.2 mg(1%)
Fat Breakdown4
MUFA0.1 g
PUFA0.1 g
Omega-30 g
Omega-60.1 g
Limit These2
Saturated Fat0.1 g
Cholesterol0 mg
Common Serving Sizes
1 cup chopped100g
20 kcal0.7g protein
100 g100g
20 kcal0.7g protein