Ridge Gourd Calories & Nutrition (तुरई)

Ridge Gourd has 14 calories per 100g (14 kcal per 100 g)

Vegetables Health Rating: 9/10 Best time: Lunch, Dinner
14 kcal

Ridge Gourd Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Ridge Gourd broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 7 kcal 0.5 g 1 g 0.1 g
100 g standard 100 g 14 kcal 0.9 g 2 g 0.1 g
200 g 200 g 28 kcal 1.8 g 4 g 0.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Ridge Gourd to your thali See the total calories of your whole meal.
Nutrition Facts — Ridge Gourd (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 14 kcal 14 kcal 1%
Protein 0.9 g 0.9 g 2%
Carbohydrates 2 g 2 g 1%
Fat 0.1 g 0.1 g 0%
Fiber 1.8 g 1.8 g 7%
Sugar 0.5 g 0.5 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.9 g · 29%
Carbs 2 g · 64%
Fat 0.1 g · 7%
Burn it off

Minutes of activity to burn 14 kcal (70 kg adult):

Brisk walking 3 min
Cycling 2 min
Running 2 min
Yoga 4 min

Is Ridge Gourd good for weight loss?

Yes — a good choice

Ridge Gourd carries roughly 14 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Ridge Gourd good for muscle gain?

Mainly an energy food

Ridge Gourd provides about 0.9 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 6.4 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Ridge Gourd

Steam, stir-fry or add it to dal and sabzi with just 1–2 tsp of oil. Aim to fill half your plate with vegetables like this.

About Ridge Gourd

A soft, light gourd cooked as sabzi or in dal.

Frequently asked questions about Ridge Gourd

100 g of ridge gourd contains approximately 14 calories, along with 0.9 g protein, 2 g carbohydrates and 0.1 g fat.

100 gram turai (100 g) mein lagbhag 14 calorie aur 0.9 g protein hota hai. Isme 2 g carbs aur 0.1 g fat bhi hota hai.

100 ग्राम तुरई (100 ग्राम) में लगभग 14 कैलोरी और 0.9 ग्राम प्रोटीन होता है। इसमें 2 ग्राम कार्बोहाइड्रेट और 0.1 ग्राम फैट भी होता है।

100 g of Ridge Gourd contains about 14 calories, 0.9 g protein, 2 g carbs and 0.1 g fat.

Yes — a good choice. Ridge Gourd carries roughly 14 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Ridge Gourd contains about 0.9 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Ridge Gourd provides roughly 2 g of carbohydrates and 0.5 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Ridge Gourd is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 14 calories in 100 g of ridge gourd takes brisk walking for about 3 minutes, or cycling for about 2 minutes, or running for about 2 minutes, or yoga for about 4 minutes.

Compare Ridge Gourd with other foods

Ridge Gourd vs Aloo Gobi Ridge Gourd vs Bhindi Masala Ridge Gourd vs Baingan Bharta Ridge Gourd vs Aloo Matar Ridge Gourd vs Aloo ki Sabzi

Similar foods in Vegetables

Aloo Gobi

120 kcal

Bhindi Masala

94 kcal

Baingan Bharta

98 kcal

Aloo Matar

151 kcal

Aloo ki Sabzi

134 kcal

Aloo Methi

203 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.