Ash gourd

Ash gourd, also known as White gourd, Winter melon, White pumpkin, fuzzy melon, Wax gourd, or Petha, is a nutritious and versatile vegetable that is popular in many parts of the world. This vine-like gourd is oblong in shape, with a smooth or finely ribbed rind and a lightly yellow or greenish flesh. It can grow to be around 1 to 2 meters in length, making it a substantial ingredient for any dish.

One of the great benefits of Ash gourd is its ability to keep well for a longer time, making it a popular export. Originally cultivated in Southeast Asia, this vegetable has gained popularity in other parts of the world as well.

In addition to its longevity, Ash gourd is also packed with nutrients. It is an excellent source of fiber, potassium, and vitamin C, making it a great addition to any healthy diet. Plus, its mild flavor and versatility in the kitchen make it a great ingredient for soups, curries, stews, and more.

If you’re looking to incorporate more nutrient-rich vegetables into your meals, consider adding Ash gourd to your next recipe. With its delicious taste and numerous health benefits, it’s a great addition to any dish.

Health Benefits of Ash Gourd

Ash gourd is a nutrient-dense vegetable that offers various health benefits. It is a good source of dietary fiber, which aids in digestion, promotes satiety, and regulates blood sugar levels. Additionally, it contains vitamins C and B, which support immune function, skin health, and energy metabolism. It also contains minerals such as calcium, iron, and potassium, which are essential for bone health, blood function, and fluid balance.

Ash gourd also contains antioxidants such as flavonoids and phenolic compounds, which protect against cellular damage and inflammation. Studies have shown that these compounds may help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.

Nutritional Content of Ash Gourd

One cup of sliced ash gourd (approximately 120 grams) contains the following nutrients:

  • Calories: 13
  • Carbohydrates: 3 grams
  • Protein: 1 gram
  • Fat: 0 grams
  • Fiber: 1 gram
  • Vitamin C: 14% of the Daily Value (DV)
  • Calcium: 1% of the DV
  • Iron: 2% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 2% of the DV

How to Cook Ash Gourd

Ash gourd is a versatile vegetable that can be cooked in various ways. Here are some popular ways to prepare ash gourd:

  • Soup: Cut ash gourd into small pieces and add it to a soup made with vegetable or chicken stock, ginger, garlic, and scallions.
  • Stew: Cut ash gourd into cubes and add it to a stew made with meat or vegetables, along with spices such as cumin, coriander, and turmeric.
  • Curry: Cut ash gourd into cubes and add it to a curry sauce made with coconut milk, tomatoes, and spices such as garam masala, cumin, and coriander.
  • Juice: Blend ash gourd with water, lemon juice, and honey to make a refreshing drink.

Ash gourd can also be steamed, roasted, or grilled. It pairs well with other vegetables such as onions, carrots, and tomatoes.


In summary, ash gourd is a nutrient-dense vegetable that offers various health benefits. It is rich in fiber, vitamins, minerals, and antioxidants, which support digestive health, immune function, and disease prevention. Ash gourd can be cooked in various ways, making it a versatile addition to any diet. By incorporating ash gourd into your meals, you can reap the health benefits of this delicious vegetable.

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