Ridge Gourd Calories & Nutrition Calculator

Ridge gourd delivers 1.2g protein per 100g at just 20 kcal — a protein-to-calorie ratio of 0.06g per calorie. This matches broccoli (0.08g/kcal) and exceeds bottle gourd (0.04g/kcal), ash gourd (0.03g/kcal), and snake gourd (0.03g/kcal). Among gourds in the ultra-low-calorie bracket (under 25 kcal), only parwal (0.1g/kcal) has a better protein efficiency ^[1].

A typical serving of ridge gourd (200g, roughly half a medium gourd) provides 2.4g protein for 40 kcal — slightly less than a tablespoon of dal but from a virtually calorie-free source. Combined with the 4.35g carbohydrates and 1.1g fiber, ridge gourd has a more balanced macronutrient profile than most watery gourds.

For food journaling, ridge gourd is nutritionally a step above the lightest gourds (bottle gourd, ash gourd) in protein density. While it's not a protein source by any meaningful standard, the 1.2g per 100g adds up when ridge gourd is consumed as the primary vegetable in a 200–300g serving.

Ridge gourd has 12mg vitamin C per 100g — 13% of the daily value — which is higher than cucumber (2.8mg), lettuce (9.2mg), and celery (3.1mg). A 200g serving provides 24mg vitamin C (27% DV) — nearly a third of the daily requirement from a single vegetable dish. Among gourds, ridge gourd's vitamin C is comparable to snake gourd (11mg) and lower than tinda (18mg) ^[1][2].

Cooking reduces vitamin C by approximately 40%: boiled ridge gourd has about 7mg per 100g. A quick stir-fry retains more vitamin C than prolonged simmering. Ridge gourd sabzi cooked with tomatoes (which contribute additional vitamin C) creates a cumulative vitamin C contribution of 20–30mg per serving.

For food journaling, ridge gourd's 12mg vitamin C per 100g is worth noting as a bonus. Most people don't eat ridge gourd for its vitamins, but the cumulative effect over regular consumption (2–3 times per week in Indian households) adds meaningful vitamin C to the diet without conscious supplementation.

Ridge gourd has 139mg potassium per 100g with only 3mg sodium — a potassium-to-sodium ratio of 46:1. While this potassium level is lower than pumpkin (340mg) and bitter gourd (296mg), the ratio is excellent. A 200g serving provides 278mg potassium — 6% of the daily value — for just 40 kcal ^[1].

Boiling reduces potassium to approximately 108mg per 100g (a 22% loss). Stir-frying retains more potassium since there's minimal water contact. If using ridge gourd in soups (like sambar), the potassium leaches into the broth — consumed along with the liquid, it's not truly lost.

For nutrition journaling, ridge gourd is a steady, low-effort potassium contributor. It won't hit daily targets alone, but across weekly consumption, it adds up. Track the potassium from ridge gourd alongside other sources like dal, potato, banana, and yogurt for cumulative daily intake.

Ridge gourd is turai in Hindi/UP, dodka in Marathi, peerkangai in Tamil, beerakaya in Telugu, jhinga in Bengal, and turiya in Gujarati. Despite these regional names, the vegetable is the same species (Luffa acutangula) with the same nutritional profile: 20 kcal, 1.2g protein, 4.4g carbs, 1.1g fiber, 12mg vitamin C per 100g ^[1].

Indian preparations vary regionally but follow similar calorie patterns: Maharashtrian dodka bhaji (with peanut-coconut), Tamil peerkangai poriyal (with mustard seeds and dal), Bengali jhinge posto (with poppy seeds), and North Indian turai ki sabzi (with onion-tomato base) all use 1–2 tablespoons of oil that dominate the dish's calorie profile.

For food journaling, use the same nutritional values regardless of the regional name or preparation style. The ridge gourd contributes 40–60 kcal per 200–300g serving; the oil, dal, peanuts, and coconut additions determine the dish's final calorie count.

Ridge gourd is 94% water — close to cucumber's 95.2% and significantly more hydrating than most solid vegetables. A 200g serving of ridge gourd contributes 188ml water to your fluid intake, equivalent to roughly a small glass of water. Combined with its 20 kcal per 100g, ridge gourd is effectively flavored water with mild nutrients ^[1].

This extreme water content makes ridge gourd a traditional choice for monsoon and summer cooking in India — when light, easily digestible foods are preferred. It also explains why ridge gourd cooks down dramatically: 300g raw reduces to roughly 180–200g cooked as cellular water releases during heating.

For food journaling, ridge gourd's calorie contribution to any dish is minimal. A generous 300g serving has 60 kcal — less than a single roti. The cooking oil (1–2 tablespoons: 120–240 kcal) and accompaniments (dal, rice) carry the dish's energy load. Approximate the ridge gourd weight within 50g and the error is only 10 kcal.