Vegetables and mushrooms · IFCT 2017
Ivy gourd (kundru): nutrition per 100 g
Per 100 g, raw big ivy gourd gives just 17 kcal, 1.4 g protein, 2.0 g carbohydrate and 3.0 g fibre, according to IFCT 2017. It carries 49 micrograms of folate, 10th of 39 vegetables, and 17.6 mg vitamin C. The smaller type has more vitamin C, 21.1 mg. This thumb-sized gourd is kundru in the north, tondli in Maharashtra, kovakkai in Tamil Nadu and dondakaya in Andhra.
About ivy gourd (kundru)
Ivy gourd, Coccinia grandis, is a hardy perennial vine that grows almost wild on fences across India, bearing small, striped green fruits through the warm months. IFCT 2017 records names in 12 languages: konduri or kowai in Hindi, kunduli in Assamese, telakucha in Bengali, tondale in Marathi, tondekayi in Kannada, kova kai in Tamil and Malayalam, donda kaya in Telugu, kunduru in Odia and tindli in Urdu. The tables analyse two types: big, on this page, at 17 kcal per 100 g, and small, at 19 kcal, with a little more fibre, 3.2 g, and more vitamin C.
Its crisp texture holds up well to frying. Andhra cooks make dondakaya vepudu, a dry fry, and grind dondakaya pachadi. Tamil Nadu makes kovakkai poriyal and fry, Maharashtra and Goa cook tondli bhaji and tendli bhaat, and Mangalorean Konkani homes make tendli upkari with coconut. In Uttar Pradesh and Bihar, kundru ki sabzi is cooked dry with potato and onion.
What ivy gourd (kundru) brings to a meal
- 01
Folate ranks 10th of 39
Ivy gourd carries 49 micrograms of folate per 100 g, 65th of 197 foods. For a woman, 100 g of kundru meets 22 per cent of the daily folate requirement.
- 02
Vitamin C, more in the small type
The big ivy gourd has 17.6 mg vitamin C per 100 g and the small type 21.1 mg. The big gourd gives a woman 27 per cent of her daily vitamin C need.
- 03
Vitamin E for a gourd
With 0.7 mg vitamin E per 100 g, ivy gourd ranks 7th of 38 vegetables. Vitamin E is a fat-soluble antioxidant, and the oil in a kundru fry helps the body take it up.
- 04
Very light
At 17 kcal and 92.8 g water per 100 g, ivy gourd is one of the lighter vegetables in IFCT 2017. A plateful of kundru sabzi is low in energy unless it is deep-fried.
Ivy gourd (kundru) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 17 kcal | 1% | 1% |
| Protein | 1.4 g | 3% | 3% |
| Carbohydrate (available) | 2 g | ||
| Dietary fibre | 3 g | ||
| Free sugars | 1 g | ||
| Total fat | 0.2 g | ||
| Water | 92.8 g | ||
| Fats | |||
| Saturated fat | 0.07 g | ||
| Monounsaturated fat | 0 g | ||
| Polyunsaturated fat | 0.1 g | ||
| Omega-3 (alpha-linolenic acid) | 40 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 34 mg | 3% | 3% |
| Iron | 0.38 mg | 2% | 1% |
| Zinc | 0.18 mg | 1% | 1% |
| Magnesium | 20 mg | 5% | 5% |
| Phosphorus | 37 mg | ||
| Potassium | 198 mg | ||
| Sodium | 2 mg | ||
| Copper | 0.06 mg | ||
| Vitamins | |||
| Vitamin C | 17.6 mg | 22% | 27% |
| Beta-carotene | 134 µg | ||
| Thiamine (B1) | 0.04 mg | 2% | 2% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 0.55 mg | 3% | 4% |
| Vitamin B6 | 0.08 mg | 3% | 4% |
| Folate (B9) | 49 µg | 16% | 22% |
| Vitamin E (alpha-tocopherol) | 0.7 mg | ||
| Vitamin K1 | 19.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Ivy gourd (kundru): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/ivy-gourd-kundru/
Where ivy gourd (kundru) sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Beta-carotene | 134 µg | 13th of 31 | 56th of 160 |
| Folate (B9) | 49 µg | 10th of 39 | 66th of 197 |
| Vitamin E (alpha-tocopherol) | 0.7 mg | 7th of 38 | 66th of 242 |
| Vitamin C | 17.6 mg | 16th of 36 | 70th of 130 |
| Calcium | 34 mg | 12th of 39 | 122nd of 242 |
Every form of ivy gourd (kundru) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Kovai, big (shown above) | 17 kcal | 1.4 g | 3 g | 0.38 mg | 34 mg |
| Small | 19 kcal | 1.2 g | 3.2 g | 0.29 mg | 37 mg |
How ivy gourd (kundru) is eaten
- Dondakaya vepudu in Andhra Pradesh: thin slices shallow-fried until crisp with red chilli, garlic and roasted peanut powder.
- Kovakkai poriyal in Tamil Nadu: slices cooked with mustard seeds, urad dal, sambar powder and coconut.
- Tondli bhaji in Maharashtra and Goa: ivy gourd cooked with onion, goda masala and crushed peanuts.
- Tendli bhaat: ivy gourd cooked with rice, whole spices and coconut, a Maharashtrian wedding favourite.
- Kundru aloo in Uttar Pradesh and Bihar: sliced ivy gourd and potato cooked dry with cumin and turmeric.
Before you plan around it
Ivy gourd is often recommended in South Indian homes for people with diabetes, and some small studies suggest an effect on blood sugar. The evidence is limited, and it should never replace prescribed treatment; anyone on diabetes medicines who plans to eat it in large amounts or take it as a supplement should tell their doctor. As the fruit ripens, its inside turns red and soft and it becomes sour. Choose firm, bright green gourds and cut off both ends; reddish ones are best avoided for cooking.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about ivy gourd (kundru)
Is ivy gourd good for diabetes?
Ivy gourd is light, 17 kcal and 2.0 g carbohydrate per 100 g in IFCT 2017, with 3.0 g fibre, so it suits a diabetes-friendly diet. Claims that it lowers blood sugar rest on limited research, and it cannot replace medicine. Discuss any regular use with your doctor.
What is ivy gourd called in different languages?
IFCT 2017 records konduri or kowai in Hindi, tondale in Marathi, tondekayi in Kannada, kova kai in Tamil, donda kaya in Telugu, telakucha in Bengali, kunduru in Odia and tindli in Urdu. In Gujarat it is commonly called tindora.
Why is ivy gourd red inside?
A red, soft interior means the gourd has started to ripen. Ripe ivy gourds are edible but sour and mushy, and lose their crunch when cooked. Firm green gourds with pale insides are best for sabzi and fry.
Which is better, big or small ivy gourd?
In IFCT 2017 they are close. The small type has more vitamin C, 21.1 mg against 17.6 mg per 100 g, and a little more fibre, while the big type has slightly more iron and protein. Either works well in any recipe.
Related foods and tables
Pointed gourd (parwal)
Nutrition per 100 g, from IFCT 2017.
Bitter gourd (karela)
Nutrition per 100 g, from IFCT 2017.
Tinda (round gourd)
Nutrition per 100 g, from IFCT 2017.
Okra (bhindi)
Nutrition per 100 g, from IFCT 2017.
French beans
Nutrition per 100 g, from IFCT 2017.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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