Tinda Calories & Nutrition Calculator

Tinda has 18mg vitamin C per 100g — 20% of the daily value — while weighing in at just 21 kcal. This vitamin C density (0.86mg per calorie) surpasses many heavier vegetables: bottle gourd has 10.1mg, ash gourd has 13mg, cucumber has 2.8mg, and even tomato has only 13.7mg. Among ultra-low-calorie gourds (under 25 kcal/100g), tinda has the highest vitamin C concentration ^[1].

Two medium tinda (150g) provide 27mg vitamin C — 30% of the daily value — for just 32 kcal. Cooking reduces vitamin C by approximately 40% (to ~10.8mg per 100g cooked), so lightly cooked preparations retain more of this water-soluble, heat-sensitive nutrient.

For food journaling, tinda's vitamin C is its most distinctive micronutrient contribution. If tracking vitamin C intake, note the cooking method: quick stir-frying retains more vitamin C than prolonged simmering in gravy. A bharwan tinda (stuffed) recipe with brief cooking preserves more than a slow-cooked curry.

Tinda has 1.4g protein per 100g — significantly more than most gourd-family vegetables: bottle gourd (0.6g), ash gourd (0.4g), snake gourd (0.5g), and cucumber (0.65g). Only ridge gourd (1.2g) and bitter gourd (1.0g) come close among cucurbits. Tinda's protein density per calorie (0.067g per kcal) is among the highest in the gourd family ^[1][2].

Four medium tinda (300g) provide 4.2g protein for just 63 kcal — a protein-to-calorie efficiency comparable to many leafy greens. While this isn't a primary protein source, it's a meaningful contribution for a vegetable used primarily for its mild flavor and soft texture.

For nutrition journaling, tinda's protein content is worth noting if comparing gourds for meal planning. A tinda-based dish contributes more vegetable protein than an equivalent bottle gourd or ash gourd dish. Pair with dal or paneer for a complete protein profile.

Tinda provides 1.6g dietary fiber per 100g — three times the fiber of bottle gourd (0.5g) and more than double ash gourd (0.5–2.9g depending on source). While this is modest compared to French beans (2.7g) or bitter gourd (2.8g), it's notably high for a mild, soft-fleshed gourd that's 93% water ^[1].

The fiber comes primarily from the skin and seed areas. Peeling tinda removes approximately 30–40% of the total fiber. Four medium tinda (300g, unpeeled) provide 4.8g fiber — 17% of the daily value — for just 63 kcal. If peeled, fiber drops to approximately 3g for the same weight.

For food journaling, log whether tinda was peeled or unpeeled — the fiber difference is meaningful over multiple servings. In most Indian preparations (sabzi, bharwan), tinda is cooked with skin intact, preserving the full fiber content.

Plain boiled tinda: ~19 kcal/100g. Punjabi tinda masala sabzi (with onion, tomato, oil): ~80–120 kcal per serving. Bharwan tinda (stuffed with masala): ~150–200 kcal per serving. Shahi tinda (with paneer, cashews, cream): ~250–350 kcal per serving. The tinda's own calorie contribution is always under 50 kcal per serving — the rest is entirely from the preparation ^[1].

Tinda's spherical shape makes it uniquely suited for stuffing — a cooking technique that dramatically changes the calorie profile. A medium stuffed tinda (75g gourd + 30g paneer-masala stuffing) has approximately 100–120 kcal — five times the plain gourd's 16 kcal. The mild, neutral flavor of tinda absorbs spices without competing.

For food journaling, the preparation method is the entire story with tinda. Track the oil, stuffing, and sauce precisely — the tinda itself is calorie-negligible. Even a generous 300g portion of plain boiled tinda has just 57 kcal.

Tinda has 0.9mg iron per 100g — 5% of the 18mg daily value. This is higher than most cucurbit vegetables: bottle gourd (0.2mg), cucumber (0.28mg), ash gourd (0.4mg), and ridge gourd (0.36mg). Per calorie, tinda's iron density (0.043mg/kcal) is comparable to spinach (0.12mg/kcal) and higher than broccoli (0.021mg/kcal) ^[1][2].

Four medium tinda (300g) provide 2.7mg iron — 15% of the daily value — for just 63 kcal. While plant-based (non-heme) iron has lower bioavailability than animal-sourced (heme) iron, pairing tinda with vitamin C–rich ingredients (tomatoes, lemon) supports absorption — and tinda already contains 18mg vitamin C per 100g.

For nutrition journaling, tinda is worth noting as an iron-contributing gourd vegetable. Its own vitamin C content creates a natural iron-absorption partnership that most other gourds lack. Log tinda alongside other iron sources in your daily tracking for cumulative intake.