Vegetables and mushrooms · IFCT 2017
Tinda (round gourd): nutrition per 100 g
Per 100 g, tender tinda gives 14 kcal, 1.0 g protein, 1.9 g carbohydrate and 2.0 g fibre, according to IFCT 2017, and it is 94.4 g water. It supplies 14.2 mg vitamin C and 43 micrograms of folate. Its unusual feature is potassium: just 56 mg per 100 g, the lowest of 39 vegetables and 242nd of 243 foods, which makes tinda a gentle choice for potassium-restricted diets.
About tinda (round gourd)
Tinda, Praecitrullus fistulosus, is a small, round, pale green gourd about the size of an apple, covered in fine fuzz when young. It is a summer vegetable of the north-west, grown mostly in Punjab, Haryana, Rajasthan and western Uttar Pradesh, and cooked in Punjabi and Sindhi kitchens everywhere. IFCT 2017 records names in 6 languages: tinda in Hindi, Punjabi, Kashmiri and Nepali, tinde in Urdu and dhemase in Marathi, among others.
Its mild, slightly sweet flesh soaks up masala well. Punjab cooks tinda masala with onion, tomato and ginger, and bharwan tinda, the small gourds scooped out, stuffed with spiced onion and gram flour, and slow-cooked. Tinda aloo is an everyday summer sabzi, and Maharashtrian kitchens cook dhemase bhaji with peanuts and goda masala. Because tinda is so soft and light, it is also a common vegetable for invalids and young children.
What tinda (round gourd) brings to a meal
- 01
Lowest potassium of 39
Tinda carries only 56 mg potassium per 100 g, ranking 39th of 39 vegetables. For people with kidney disease who must limit potassium, it is one of the easiest vegetables to fit into the day.
- 02
Vitamin C and folate
Per 100 g, tinda supplies 14.2 mg vitamin C, 22 per cent of a woman's daily need, and 43 micrograms of folate, 77th of 197 foods. Folate helps the body build new cells.
- 03
Very light
At 14 kcal and 94.4 g water per 100 g, tinda sits close to the bottom of the tables for energy. A plate of tinda masala is light unless it is cooked in a lot of oil.
- 04
Some natural sodium
Tinda has 21 mg sodium per 100 g, 6th of 39 vegetables, still a very small amount. Its protein, 1.0 g, and iron, 0.41 mg, are low.
Tinda (round 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 | 14 kcal | 1% | 1% |
| Protein | 1 g | 2% | 2% |
| Carbohydrate (available) | 1.9 g | ||
| Dietary fibre | 2 g | ||
| Free sugars | 0.4 g | ||
| Total fat | 0.2 g | ||
| Water | 94.4 g | ||
| Fats | |||
| Saturated fat | 0.05 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.08 g | ||
| Omega-3 (alpha-linolenic acid) | 30 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 20 mg | 2% | 2% |
| Iron | 0.41 mg | 2% | 1% |
| Zinc | 0.2 mg | 1% | 2% |
| Magnesium | 19 mg | 4% | 5% |
| Phosphorus | 30 mg | ||
| Potassium | 56 mg | ||
| Sodium | 21 mg | ||
| Copper | 0.08 mg | ||
| Selenium | 0.2 µg | ||
| Vitamins | |||
| Vitamin C | 14.2 mg | 18% | 22% |
| Beta-carotene | 8 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 0.56 mg | 3% | 4% |
| Vitamin B6 | 0.06 mg | 3% | 3% |
| Folate (B9) | 43 µg | 14% | 20% |
| Vitamin E (alpha-tocopherol) | 0.05 mg | ||
| Vitamin K1 | 2.7 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. Tinda (round gourd): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/tinda/
Where tinda (round 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 |
|---|---|---|---|
| Folate (B9) | 43 µg | 15th of 39 | 77th of 197 |
| Vitamin C | 14.2 mg | 22nd of 36 | 82nd of 130 |
| Beta-carotene | 8 µg | 24th of 31 | 109th of 160 |
| Omega-3 (alpha-linolenic acid) | 30 mg | 18th of 36 | 139th of 202 |
| Dietary fibre | 2 g | 35th of 39 | 162nd of 182 |
How tinda (round gourd) is eaten
- Tinda masala in Punjab: quartered tinda cooked with onion, tomato, ginger and garam masala until soft.
- Bharwan tinda: small tinda hollowed, stuffed with spiced onion, besan and amchur, and slow-cooked in a covered pan.
- Tinda aloo: tinda and potato cooked dry with cumin, turmeric and coriander powder.
- Dhemase bhaji in Maharashtra: tinda cooked with crushed peanuts, goda masala and a little jaggery.
- Tinda with moong dal: chopped tinda simmered into yellow moong dal for a light, soft meal.
Before you plan around it
Choose small, firm, bright green tinda with soft fuzz; larger, paler ones are mature, with hard seeds and a woody texture. Scrape off the fuzz or peel thinly before cooking. Tinda's very low potassium suits people on kidney diets, but such diets are individual and should be planned with a renal dietitian. Because it is so low in protein and most minerals, tinda works best cooked with dal, paneer or besan, as the classic Punjabi stuffed version does.
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 tinda (round gourd)
Is tinda good for health?
Tinda is a light, easily digested vegetable, 14 kcal per 100 g in IFCT 2017, with 14.2 mg vitamin C and 43 micrograms folate. It is low in protein and minerals, so pair it with dal or paneer. Its very low potassium is useful for kidney diets.
Is tinda good for kidney patients?
Tinda has the lowest potassium of 39 vegetables in IFCT 2017, 56 mg per 100 g, which makes it one of the more suitable vegetables when potassium must be limited. Each person's kidney diet is different, so check portions with a renal dietitian.
What is tinda called in English?
Tinda is called round gourd, apple gourd or Indian baby pumpkin in English. Its botanical name is Praecitrullus fistulosus. IFCT 2017 records tinda in Hindi and Punjabi, tinde in Urdu and dhemase in Marathi.
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Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene 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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