Ridge Gourd Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ridge Gourd contains 20 calories, 1.2g protein, 3.4g carbs, and 0.3g fat per one cup (100g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20 kcal | 1% |
| Protein | 1.2g | 2% |
| Carbohydrates | 3.4g | 1% |
| Total Fat | 0.30g | 0% |
| Fiber | 1.6g | 6% |
| Sugar | 1.8g | -- |
| Saturated Fat | 0.05g | 0% |
| Sodium | 3.0mg | 0% |
| Potassium | 12.0mg | 0% |
| Calcium | 14.0mg | 1% |
| Iron | 139.0mg | 772% |
| Magnesium | 0.30mg | 0% |
| Zinc | 25.0mg | 227% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 7.0mcg | 2% |
| Vitamin E | 0.10mg | 1% |
| Phosphorus | 57.0mg | 5% |
Is Ridge Gourd Good for You?
Ridge Gourd provides 20 calories per one cup (100g) with 1.2g protein, 3.4g carbohydrates, and 0.3g fat. It is a source of iron (772% dv), zinc (227% dv), vitamin b6 (24% dv).
Ridge gourd (turai/luffa) is a low-calorie gourd vegetable commonly used in Indian cooking, rich in water and dietary fiber.
Key Health Benefits of Ridge Gourd
- Iron (772% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (227% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% 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 20 calories per one cup (100g).
How much protein is in ridge gourd?
Ridge Gourd provides 1.2g of protein per one cup (100g).
How many carbs are in ridge gourd?
Ridge Gourd has 3.4g of carbohydrates per one cup (100g).
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.