VeganVegetables

Ridge Gourd

Nutrition Facts Per 100g

Also known as: TORAI

Ridge Gourd is a commonly used vegetable in Indian cooking. At just 20 kcal per 100g with 0.5g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Calcium (approximately 12% of a typical adult's daily needs) and Vitamin B6 (approximately 8% of a typical adult's daily needs). Below is the complete nutritional profile of Ridge Gourd per 100g serving.

Nutrition Summary

20kcalCalories

0.7gProtein

4.4gCarbs

0.2gFat

0.5gFiber

Protein 14% Carbs 88% Fat 9%

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

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Ridge Gourd?

Ridge Gourd contains 20 kcal per 100g. A typical serving (1 cup chopped) contains approximately 20 kcal.

How much protein is in Ridge Gourd?

Ridge Gourd provides 0.7g of protein per 100g, which is approximately 1% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Ridge Gourd good for weight loss?

Ridge Gourd is a low-calorie food at just 20 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Ridge Gourd vegan?

Yes, Ridge Gourd is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🧮Free Nutrition CalculatorDiscover your daily calorie, protein & vitamin needs in 60 secondsCalculate now →

Get Your Nutrition Assessment →