Ridge Gourd Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ridge Gourd contains 95 calories, 3.2g protein, 8.5g carbs, and 5.8g fat per 2 tablespoons (30g). It is a source of sodium, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 3.2g | 6% |
| Carbohydrates | 8.5g | 3% |
| Total Fat | 5.8g | 7% |
| Fiber | 2.8g | 10% |
| Sugar | 2.5g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 4.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.60mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.70mg | 41% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 15.0mg | 1% |
Is Ridge Gourd Good for You?
Ridge Gourd provides 95 calories per 2 tablespoons (30g) with 3.2g protein, 8.5g carbohydrates, and 5.8g fat. It is a source of sodium (12% dv), iron (667% dv), zinc (500% dv).
Zero-waste South Indian chutney made from ridge gourd (turai/beerakaya) peels ground with peanuts/chana dal, tamarind, and spices, tempered with mustard seeds
Key Health Benefits of Ridge Gourd
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (41% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Ridge Gourd Nutrition with Gram
Use Gram to log ridge gourd and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in ridge gourd?
Ridge Gourd contains 95 calories per 2 tablespoons (30g).
How much protein is in ridge gourd?
Ridge Gourd provides 3.2g of protein per 2 tablespoons (30g).
How many carbs are in ridge gourd?
Ridge Gourd has 8.5g of carbohydrates per 2 tablespoons (30g).
Is ridge gourd good for tracking nutrition?
Yes. Ridge Gourd can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ridge gourd in a meal plan?
Use Ridge Gourd as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track ridge gourd and thousands of other foods with the Gram app.