Vegetables and mushrooms · IFCT 2017
Ridge gourd (turai): nutrition per 100 g
Per 100 g, raw ridge gourd gives just 13 kcal, 0.9 g protein, 1.7 g carbohydrate and 1.8 g fibre, according to IFCT 2017, and it is 95.0 g water. Its standout is beta-carotene: 348 micrograms per 100 g ranks 7th of 31 vegetables. Ridge gourd is one of India's lightest and most easily digested vegetables, the turai of the north and peerkangai of Tamil Nadu.
About ridge gourd (turai)
Ridge gourd, Luffa acutangula, is the long, dark green gourd with sharp ridges running its length, grown on vines across India through the summer and monsoon. Left to mature, it dries into a fibrous sponge, which is why it is related to the bath loofah. IFCT 2017 records names in 16 languages: torai in Hindi, kali tori in Punjabi, jhinge in Bengali, turia in Gujarati, dodka in Marathi, janhi in Odia, heeraikai in Kannada, peechinga in Malayalam, peerkankai in Tamil, beera kaya in Telugu and gurdudde in Konkani.
IFCT also analyses the smooth-skinned type, the sponge gourd or gilki of the north, with 15 kcal, 1.9 g fibre, 0.5 mg iron and 8.1 mg vitamin C per 100 g, slightly more of each than the ridged one. Both are cooked the same ways: turai ki sabzi with tomato in the north, jhinge posto in Bengal, dodkyachi bhaji in Maharashtra, peerkangai kootu in Tamil Nadu and beerakaya pappu in Andhra. The ridged peel is not wasted; it is roasted and ground into chutney.
What ridge gourd (turai) brings to a meal
- 01
Beta-carotene ranks 7th of 31
Ridge gourd carries 348 micrograms of beta-carotene per 100 g, 43rd of 160 foods, a surprisingly good figure for such a pale-fleshed gourd. Much of it sits in and just under the green skin.
- 02
Among the lightest foods
At 13 kcal, 0.1 g fat and 95.0 g water per 100 g, ridge gourd is close to the bottom of the tables for energy and has the least fat of 39 vegetables. It suits light meals and recovery diets.
- 03
Some folate
Turai supplies 29 micrograms of folate per 100 g, enough for 13 per cent of a woman's daily requirement. Its vitamin C, 5.4 mg, is low; the smooth type has a little more.
- 04
Low in most minerals
Ridge gourd is low in calcium, 14 mg, iron, 0.42 mg, and potassium, 118 mg per 100 g. It is a light, hydrating vegetable rather than a mineral source.
Ridge gourd (turai) 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 | 13 kcal | 1% | 1% |
| Protein | 0.9 g | 2% | 2% |
| Carbohydrate (available) | 1.7 g | ||
| Dietary fibre | 1.8 g | ||
| Free sugars | 0.6 g | ||
| Total fat | 0.1 g | ||
| Water | 95 g | ||
| Fats | |||
| Saturated fat | 0.05 g | ||
| Monounsaturated fat | 0 g | ||
| Polyunsaturated fat | 0.06 g | ||
| Omega-3 (alpha-linolenic acid) | 26 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 14 mg | 1% | 1% |
| Iron | 0.42 mg | 2% | 1% |
| Zinc | 0.22 mg | 1% | 2% |
| Magnesium | 16 mg | 4% | 4% |
| Phosphorus | 33 mg | ||
| Potassium | 118 mg | ||
| Sodium | 5 mg | ||
| Copper | 0.1 mg | ||
| Selenium | 0.6 µg | ||
| Vitamins | |||
| Vitamin C | 5.4 mg | 7% | 8% |
| Beta-carotene | 348 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 0.2 mg | 1% | 1% |
| Vitamin B6 | 0.07 mg | 3% | 4% |
| Folate (B9) | 29 µg | 10% | 13% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | ||
| Vitamin K1 | 11.2 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. Ridge gourd (turai): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/ridge-gourd/
Where ridge gourd (turai) 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 | 348 µg | 7th of 31 | 43rd of 160 |
| Vitamin C | 5.4 mg | 31st of 36 | 106th of 130 |
| Folate (B9) | 29 µg | 23rd of 39 | 107th of 197 |
| Omega-3 (alpha-linolenic acid) | 26 mg | 22nd of 36 | 149th of 202 |
| Dietary fibre | 1.8 g | 36th of 39 | 169th of 182 |
Every form of ridge gourd (turai) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Ridge gourd (shown above) | 13 kcal | 0.9 g | 1.8 g | 0.42 mg | 14 mg |
| Smooth skin | 15 kcal | 1 g | 1.9 g | 0.5 mg | 15 mg |
How ridge gourd (turai) is eaten
- Turai ki sabzi: chopped ridge gourd cooked with onion, tomato, cumin and a little garlic until soft.
- Jhinge posto in Bengal: ridge gourd and potato cooked in a smooth poppy seed paste with green chilli.
- Peerkangai kootu in Tamil Nadu: ridge gourd simmered with moong dal and a coconut and cumin paste.
- Beerakaya pappu in Andhra Pradesh: ridge gourd cooked into toor dal with tamarind and a garlic tempering.
- Peel chutney: the scraped ridges roasted with urad dal, red chilli and tamarind and ground into a thogayal or pachadi.
Before you plan around it
Like bottle gourd, ridge gourd can occasionally contain bitter cucurbitacins. Taste a small slice of the raw gourd before cooking, and discard any that is bitter rather than trying to mask it with spices. Choose firm, slim, dark green gourds that feel heavy for their size; old ones turn spongy and fibrous. If you plan to make peel chutney, wash the gourd well before scraping, because the ridges trap dust and spray residues.
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 ridge gourd (turai)
Is ridge gourd good for health?
Yes. IFCT 2017 lists ridge gourd at 13 kcal per 100 g with 348 micrograms beta-carotene and 29 micrograms folate. It is light and easy to digest, which makes it a common choice during illness and recovery. It is low in protein, so pair it with dal.
Is ridge gourd good for weight loss?
At 13 kcal and 95.0 g water per 100 g, ridge gourd is among the lowest-energy foods in IFCT 2017. Cooked with little oil, it adds volume to a meal with very few calories.
Can ridge gourd peel be eaten?
Yes. The scraped ridges and peel are roasted and ground into chutney in Tamil Nadu, Andhra Pradesh and Karnataka, which uses part of the gourd that would otherwise be thrown away. Wash the gourd well before peeling.
Is sponge gourd the same as ridge gourd?
They are close relatives. Sponge gourd, or gilki, has smooth skin, while ridge gourd has sharp ridges. IFCT 2017 lists the smooth type with 15 kcal and 8.1 mg vitamin C per 100 g, slightly more than ridged turai.
Related foods and tables
Bottle gourd (lauki)
Nutrition per 100 g, from IFCT 2017.
Snake gourd
Nutrition per 100 g, from IFCT 2017.
Tinda (round gourd)
Nutrition per 100 g, from IFCT 2017.
Pointed gourd (parwal)
Nutrition per 100 g, from IFCT 2017.
Ash gourd (petha)
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.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) 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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