Kundru vs Snake Gourd

Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Snake Gourd has 13 kcal and 0.8 g protein.

Kundru

18
kcal per 100 g
1.3 g protein

Snake Gourd

13
kcal per 100 g
0.8 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Kundru Snake Gourd Difference
Calories Fewer calories for the same weight 18 kcal 13 kcal better 28%
Protein More protein helps with fullness and muscle 1.3 g better 0.8 g 39%
Carbs Lower carbs suits low-carb and diabetic diets 2.2 g 1.6 g better 27%
Fat Lower fat means lower calorie density 0.2 g better 0.3 g 33%
Fiber More fibre improves fullness and digestion 3.1 g better 2.3 g 26%
Sugar Less sugar means a gentler blood-sugar response 1 g 0.4 g better 60%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Snake Gourd

Snake Gourd is the lighter choice at 13 kcal per 100 g against 18 for Kundru — about 28% fewer calories for the same weight on your plate. That does not make Kundru a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Kundru

Kundru is the stronger protein source, with 1.3 g per 100 g against 0.8 g for Snake Gourd. To match that from Snake Gourd you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Kundru vs Snake Gourd — common questions

Kundru has more calories — about 18 kcal per 100 g compared with 13 kcal for Snake Gourd.

Kundru has more protein — 1.3 g per 100 g against 0.8 g for Snake Gourd.

Snake Gourd is the lighter choice at 13 kcal per 100 g against 18 for Kundru — about 28% fewer calories for the same weight on your plate. That does not make Kundru a bad food; it means the portion has to be smaller to fit the same calorie budget.

Kundru is the stronger protein source, with 1.3 g per 100 g against 0.8 g for Snake Gourd. To match that from Snake Gourd you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 31 kcal and 2.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Snake Gourd has the edge, mainly on calorie density. Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Snake Gourd has 13 kcal and 0.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Kundru nutrition & serving sizes
Full Snake Gourd nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.