Vegetables and mushrooms · IFCT 2017
Snake gourd: nutrition per 100 g
Per 100 g, raw snake gourd gives just 12 kcal, 1.0 g protein, 1.3 g carbohydrate and 2.3 g fibre, according to IFCT 2017, and it is 94.8 g water. Its carbohydrate is the lowest of 39 vegetables. Snake gourd is a light, mild vegetable of the south and east, the pudalangai of Tamil Nadu, padavalanga of Kerala and chichinga of Bengal, valued for texture more than for nutrients.
About snake gourd
Snake gourd, Trichosanthes anguina, grows into long, slender, often twisting fruits that can reach well over a metre on the vine; growers sometimes tie a small stone to the tip to keep them straight. IFCT 2017 records names in 15 languages: chachinda in Hindi and Odia, chichinga in Bengali, dhunduli in Assamese, pandola in Gujarati, padwal in Marathi, podavala in Kannada, padavalanga in Malayalam, pudalangai in Tamil, potla kaya in Telugu and chichindo in Nepali.
The tables analyse three types. The long pale green gourd on this page has 12 kcal per 100 g. The long dark green type is almost identical, with a little more iron, 0.47 mg, and calcium, 27 mg. The short type has 15 kcal and less protein, 0.5 g. In Tamil Nadu, pudalangai goes into kootu, poriyal and paruppu usili; Kerala makes padavalanga thoran and olan; Andhra stirs it into potlakaya perugu pachadi with curd; and Bengal cooks chichinga posto or chichinga with prawns.
What snake gourd brings to a meal
- 01
Lowest carbohydrate of 39
At 1.3 g carbohydrate per 100 g, snake gourd ranks last of 39 vegetables and 187th of 256 foods. With 12 kcal per 100 g, it is one of the lightest foods in IFCT 2017.
- 02
Fibre for so few calories
Snake gourd carries 2.3 g fibre per 100 g, in all three types. Fibre with this much water makes a filling, easily digested dish.
- 03
Omega-3 ALA ranks 8th
The gourd has 55 mg of the plant omega-3 fat ALA per 100 g, 8th of 36 vegetables, though its total fat is only 0.2 g.
- 04
Very low in potassium
With 100 mg potassium per 100 g, snake gourd ranks 38th of 39 vegetables. Its vitamin C is also low at 2.7 mg, so a squeeze of lemon on the finished dish helps.
Snake gourd 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 | 12 kcal | 1% | 1% |
| Protein | 1 g | 2% | 2% |
| Carbohydrate (available) | 1.3 g | ||
| Dietary fibre | 2.3 g | ||
| Free sugars | 0.4 g | ||
| Total fat | 0.2 g | ||
| Water | 94.8 g | ||
| Fats | |||
| Saturated fat | 0.09 g | ||
| Monounsaturated fat | 0 g | ||
| Polyunsaturated fat | 0.1 g | ||
| Omega-3 (alpha-linolenic acid) | 55 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 25 mg | 3% | 3% |
| Iron | 0.32 mg | 2% | 1% |
| Zinc | 0.14 mg | 1% | 1% |
| Magnesium | 19 mg | 4% | 5% |
| Phosphorus | 23 mg | ||
| Potassium | 100 mg | ||
| Sodium | 7 mg | ||
| Copper | 0.09 mg | ||
| Vitamins | |||
| Vitamin C | 2.7 mg | 3% | 4% |
| Beta-carotene | 61 µg | ||
| Thiamine (B1) | 0.03 mg | 2% | 2% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 0.34 mg | 2% | 2% |
| Vitamin B6 | 0.1 mg | 4% | 5% |
| Folate (B9) | 18 µg | 6% | 8% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 8.3 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. Snake gourd: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/snake-gourd/
Where snake gourd 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 | 61 µg | 19th of 31 | 74th of 160 |
| Omega-3 (alpha-linolenic acid) | 55 mg | 8th of 36 | 101st of 202 |
| Vitamin C | 2.7 mg | 34th of 36 | 117th of 130 |
| Folate (B9) | 18 µg | 31st of 39 | 140th of 197 |
| Dietary fibre | 2.3 g | 28th of 39 | 148th of 182 |
Every form of snake gourd in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Snake gourd, long, pale green (shown above) | 12 kcal | 1 g | 2.3 g | 0.32 mg | 25 mg |
| Long, dark green | 12 kcal | 0.9 g | 2.3 g | 0.47 mg | 27 mg |
| Short | 15 kcal | 0.5 g | 2.3 g | 0.2 mg | 18 mg |
How snake gourd is eaten
- Pudalangai kootu in Tamil Nadu: snake gourd rings cooked with moong or chana dal and a coconut and cumin paste.
- Padavalanga thoran in Kerala: finely chopped gourd stir-fried with coconut, green chilli and turmeric.
- Potlakaya perugu pachadi in Andhra Pradesh: lightly cooked gourd folded into seasoned curd.
- Chichinga posto in Bengal: snake gourd in poppy seed paste, or cooked with small prawns.
- Padwal bhaji in Maharashtra: snake gourd cooked with soaked chana dal, turmeric and a little goda masala.
Recipes in the NNWA database that use it
Before you plan around it
Scrape the white, waxy bloom off the skin with the back of a knife, cut the gourd into rings, and push out the soft, slippery pith and seeds from the centre, which turn bitter and fibrous in older gourds. Choose firm, slim gourds that bend only slightly. Snake gourd is low in potassium, which makes it suitable for people on kidney diets that limit potassium, though portions should be planned with a renal dietitian. It is low in protein, so serve it with dal or curd.
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 snake gourd
Is snake gourd good for health?
Yes. IFCT 2017 lists snake gourd at 12 kcal and 1.3 g carbohydrate per 100 g, with 2.3 g fibre. It is light, mild and easy to digest. It is low in vitamins and minerals, so it works best cooked with dal or coconut.
Is snake gourd good for diabetes?
With just 1.3 g carbohydrate per 100 g, the lowest of 39 vegetables in IFCT 2017, snake gourd has very little effect on blood sugar and suits a diabetes diet. As always, the whole meal matters more than one vegetable.
How do you clean snake gourd?
Scrape off the white powdery coating, wash the gourd, cut it into rings and push out the soft centre with the seeds. Young gourds may have soft seeds that can be left in. Then chop as the recipe needs.
Related foods and tables
Ridge gourd (turai)
Nutrition per 100 g, from IFCT 2017.
Bottle gourd (lauki)
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.
Green gram (moong)
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.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.