It is a dark green, ridged and tapering pretty vegetable. It has white pulp with white seeds embedded in spongy flesh. A ridge gourd also commonly known as Turai or Turiya is a well beloved in IndiaIts hard skin is peeled off and chopped and cooked as desired. 




Ridge gourd is a rich source of protein, vitamins, and antioxidants, such as flavonoids.
100 grams of cooked ridge gourd provides the following nutrients 

Water: 92 grams 

Calories: 22 Kcal 

Protein: 1.86 grams 

Fiber: 2.5 grams 

Fat: 0.21 grams 

Carbohydrate: 4.4 grams 

Calcium77 mg 

Magnesium: 36 mg 

Potassium: 134 mg 

Copper: 0.085 mg 



It contains a low amount of carb and has insulin such as peptides, which helps maintain the blood sugar levels. Hence, ridge gourd is an ideal vegetable for controlling diabetes. Since it has fewer calories and more water, ridge gourd is an excellent vegetable for those who want to lose weight. 



Avoid oversize, mature, as well as limp, soft fruits as they indicate old stock and out of flavor. Also avoid those with surface cuts, cracks, bruised or broken. Fresh luffa does not last long. At home, store them in the vegetable compartment of the refrigerator and should be used within two or three days of purchase before it begins to limp. 


There are no reviews yet.

Be the first to review “Ridge-Gourd”

Your email address will not be published. Required fields are marked *