Ridge gourd


Ridge gourd, also known as luffa, is a versatile vegetable commonly used in Indian, Chinese, and Southeast Asian cuisines. It is a low-calorie vegetable that is rich in nutrients such as vitamins, minerals, and antioxidants. In this article, we will delve into the health benefits of ridge gourd, its nutritional content, and how to cook and incorporate it into your diet.

Ridge gourd, also known as Turai or Turiya, is a highly nutritious vegetable that boasts a unique dark green, ridged, and tapering appearance. With white pulp and seeds embedded in its spongy flesh, it’s no surprise that Ridge gourd is beloved in India. But what makes this vegetable truly special is its versatility in the kitchen.

Health Benefits of Ridge Gourd

Ridge 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 A and C, which support immune function, skin health, and vision. It also contains minerals such as calcium, magnesium, and potassium, which are essential for bone health, muscle function, and blood pressure regulation.

Ridge gourd also contains antioxidants such as flavonoids and polyphenols, 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 Ridge Gourd

One cup of sliced ridge gourd (approximately 118 grams) contains the following nutrients:

  • Calories: 20
  • Carbohydrates: 4 grams
  • Protein: 1 gram
  • Fat: 0 grams
  • Fiber: 2 grams
  • Vitamin A: 17% of the Daily Value (DV)
  • Vitamin C: 15% of the DV
  • Calcium: 2% of the DV
  • Iron: 2% of the DV
  • Magnesium: 3% of the DV
  • Potassium: 6% of the DV

How to Cook Ridge Gourd

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

  • Stir-fry: Cut ridge gourd into thin slices and stir-fry it with spices such as cumin, coriander, and turmeric.
  • Soup: Cut ridge gourd into small pieces and add it to a soup made with vegetable or chicken stock, ginger, garlic, and scallions.
  • Curry: Cut ridge gourd into cubes and add it to a curry sauce made with coconut milk, tomatoes, and spices such as garam masala, cumin, and coriander.
  • Fritters: Grate ridge gourd and mix it with chickpea flour, spices, and water to make fritters that can be deep-fried or baked.

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


In summary, ridge 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. Ridge gourd can be cooked in various ways, making it a versatile addition to any diet. By incorporating ridge gourd into your meals, you can reap the health benefits of this delicious vegetable.

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