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apple gourd.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

tindatinda (apple gourd), cubedindian squashApple GourdIndian Round GourdBaby PumpkinPraecitrullus fistulosusDhemseraw indian squash

Recipes with apple gourd + Add to pantry

SERVING

CALORIES

PROTEIN

1.4g

CARBS

3.4g

FAT

0.20g

FIBER

1.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories18kcal—

Protein1.4g3%

Carbohydrates3.4g1%

Fiber1.6g6%

Sugar1.5g3%

Total fat0.20g0%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water93.5g—

MINERALS

Sodium13mg1%

Potassium146mg3%

Calcium21mg2%

Iron0.40mg2%

Magnesium11mg3%

Phosphorus24mg2%

Zinc0.10mg1%

Copper0.03mg3%

Manganese0.08mg3%

Selenium0.20µg0%

VITAMINS

Vitamin A0µg0%

Vitamin C13mg14%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K1.1µg1%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.04mg3%

Niacin (B3)0.30mg2%

Pantothenic acid (B5)0.15mg3%

Vitamin B60.04mg2%

Folate (B9)15µg4%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup130g

1 tablespoon8.1g

1 teaspoon2.7g

1 ml0.5g

1 liter541.7g

1 piece100g

HEALTH BENEFITS

Why eat it.

✓High in water content (over 90%), which aids in hydration and keeps the body cool.
✓Low in calories and fat, making it an excellent choice for weight management diets.
✓A good source of dietary fiber, which promotes healthy digestion, prevents constipation, and supports gut health.
✓Contains antioxidants like carotenoids and flavonoids that help protect the body against cellular damage from free radicals.
✓Provides essential nutrients such as Vitamin A, which is important for vision and immune function.

COOKING TIPS

In the kitchen.

1Peel the thin green skin before cooking. The young, tender seeds are edible and can be cooked along with the flesh.
2Apple gourd has a mild, neutral flavor and readily absorbs the taste of spices, making it versatile for curries, stews, and stir-fries.
3It can be stuffed with a mixture of spices, lentils, or minced meat and then simmered in a tomato-based gravy.
4Cook until just tender to avoid a mushy texture. It cooks relatively quickly, typically within 15-20 minutes when simmered or sautéed.

STORAGE

Keep it fresh.

Store fresh, unwashed apple gourds in the crisper drawer of the refrigerator for up to one week.
Once cut, wrap the pieces tightly in plastic wrap or place them in an airtight container and refrigerate for up to 2-3 days to prevent them from drying out.

FAQ

Frequently asked questions.

Is apple gourd healthy?

Yes, apple gourd is highly nutritious and beneficial for health. It is over 90% water, making it excellent for hydration, and it contains essential Vitamin A and antioxidants like carotenoids that support immune function and eye health.

Is apple gourd good for weight loss?

Apple gourd is an ideal food for weight management because it is very low in calories (18 per 100g) and contains almost no fat. Its high fiber and water content help you feel full for longer periods, reducing overall calorie intake.

Is apple gourd keto-friendly?

Yes, apple gourd is keto-friendly. With only 3.4g of carbohydrates per 100g, it is a low-carb vegetable that can easily fit into a ketogenic or low-sugar diet.

What does apple gourd taste like?

Apple gourd has a mild, slightly sweet, and refreshing flavor, often described as a cross between a cucumber and a zucchini. Its neutral profile allows it to absorb the flavors of spices and gravies very well.

How do you prepare apple gourd for cooking?

To prepare it, wash the gourd and peel the thin outer skin. You can then slice it into cubes or rounds; if the seeds inside are large and hard, they should be scooped out, but small, tender seeds are edible and can be left in.

Can I eat apple gourd raw?

While apple gourd is most commonly cooked in curries, stews, or stir-fries, it can be eaten raw in salads or used in vegetable juices. However, cooking it softens the texture and makes the fiber easier for some people to digest.

How do you store apple gourd and how long does it last?

Store fresh apple gourd in a plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 5 to 7 days. It is best to avoid washing the vegetable until you are ready to use it to prevent mold growth.

How do I pick the best apple gourd at the market?

Look for gourds that are small to medium-sized, as these are usually more tender and have fewer seeds. The skin should be firm, bright green, and free from any soft spots, bruises, or yellowing.

Does apple gourd help with digestion?

Yes, apple gourd is excellent for digestive health. It is a good source of dietary fiber, which promotes regular bowel movements and prevents constipation, while its high water content supports overall gut function.

Is apple gourd vegan and gluten-free?

Yes, apple gourd is a natural vegetable and is both 100% vegan and gluten-free. It is a safe and healthy option for individuals with celiac disease or those following a plant-based diet.

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