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ivy gourd.

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

ALSO KNOWN AS

tendlikundrutindorakowai fruitivy gourdtondlidondakayakovakkaiscarlet gourdbig ivy gourdgentleman's toesbig kovaiCoccinia grandisKowaiGentle GourdKovakka

Recipes with ivy gourd + Add to pantry

SERVING

CALORIES

PROTEIN

1.2g

CARBS

4.3g

FAT

0.20g

FIBER

1.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories20kcal—

Protein1.2g2%

Carbohydrates4.3g2%

Fiber1.1g4%

Sugar2.0g4%

Total fat0.20g0%

Saturated fat0.02g0%

Trans fat0g—

Cholesterol0mg0%

Water93.8g—

MINERALS

Sodium3.0mg0%

Potassium139mg3%

Calcium20mg2%

Iron0.36mg2%

Magnesium25mg6%

Phosphorus115mg9%

Zinc1.1mg10%

Copper0.10mg11%

Manganese0.40mg17%

Selenium2.5µg5%

VITAMINS

Vitamin A3.0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K1.9µg2%

Thiamin (B1)0.10mg8%

Riboflavin (B2)0.10mg8%

Niacin (B3)1.6mg10%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.20mg12%

Folate (B9)20µg5%

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 cup120g

1 tablespoon15g

1 teaspoon5g

1 ml0.9g

1 liter1000g

HEALTH BENEFITS

Why eat it.

✓May help regulate blood sugar levels due to its potential hypoglycemic properties.
✓Rich in dietary fiber, which supports digestive health and can aid in weight management.
✓Good source of antioxidants like beta-carotene, which help protect cells from damage.
✓Contains essential nutrients including B-vitamins, iron, and calcium, contributing to overall health.

COOKING TIPS

In the kitchen.

1For a crisp texture, slice into rounds or lengthwise strips and stir-fry or sauté with spices like turmeric, cumin, and mustard seeds.
2Ivy gourd can be added to curries, stews, and soups, where it absorbs flavors well.
3Young, tender green ivy gourds are best for cooking; avoid overly mature ones that have turned red, as they can be mushy.
4It can be stuffed with a spice mixture and pan-fried or baked for a flavorful side dish.

STORAGE

Keep it fresh.

Store unwashed ivy gourd in a perforated plastic bag in the refrigerator's crisper drawer for up to one week.
Avoid washing until just before use to prevent moisture buildup and spoilage.

FAQ

Frequently asked questions.

Is ivy gourd healthy?

Yes, ivy gourd is very healthy. It's low in calories and fat, rich in dietary fiber, and contains antioxidants, B-vitamins, iron, and calcium. It's particularly noted for its potential to help regulate blood sugar levels.

What are the nutritional benefits of ivy gourd?

Per 100g, ivy gourd provides only 20 calories, 1.2g protein, 4.35g carbohydrates, and 0.2g fat. It's an excellent source of dietary fiber, which aids digestion, and offers antioxidants like beta-carotene, along with B-vitamins, iron, and calcium.

Is ivy gourd good for diabetics?

Ivy gourd is often recommended for diabetics due to its potential hypoglycemic properties, which may help regulate blood sugar levels. Its high fiber content also contributes to better blood sugar management and overall metabolic health.

Is ivy gourd vegan and gluten-free?

Yes, ivy gourd is naturally both vegan and gluten-free. As a vegetable, it contains no animal products or gluten-containing grains, making it suitable for a wide range of dietary preferences.

Is ivy gourd keto-friendly?

Yes, ivy gourd can be considered keto-friendly in moderation. With only 4.35g of carbohydrates per 100g, it's a low-carb vegetable that can fit into a ketogenic diet, especially when used as a side dish or in stir-fries.

How do you cook ivy gourd?

Ivy gourd is versatile and can be stir-fried, sautéed, or added to curries and stews. It's often sliced thinly or quartered and cooked until tender-crisp, absorbing flavors well from spices and other ingredients.

What does ivy gourd taste like?

Ivy gourd has a mild, slightly bitter taste when raw, which mellows significantly upon cooking. It has a crisp texture similar to a cucumber when fresh, becoming tender when cooked, and readily absorbs the flavors of the dishes it's prepared in.

How do you store ivy gourd?

Store fresh ivy gourd in a perforated plastic bag in the refrigerator's crisper drawer. This helps maintain its freshness and prevents it from drying out. Properly stored, it can last for about 5-7 days.

How do you select fresh ivy gourd?

Look for firm, bright green ivy gourds that are free from blemishes, soft spots, or yellowing. Smaller, younger gourds tend to be more tender and less seedy. Avoid any that appear shriveled or discolored.

Can ivy gourd be eaten raw?

While ivy gourd can technically be eaten raw, it's more commonly cooked. Raw ivy gourd has a slightly bitter taste and a firm texture. Cooking helps to soften it and mellow its flavor, making it more palatable for most dishes.

RECIPES