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Foods / Vegetables

Kovai (Konduri): Nutrition and who it suits

Kovai is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 17 kcal, 1.4 g of protein and 3 g of fibre. One serving is one katori (100 g), about 17 kcal.

Fresh kovai (tindora)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy17 kcal
Protein1.4 g
Carbohydrate2 g
Fibre3 g
Sugars1 g
Fat0.2 g
Vitamin C17.6 mg
Folate48.7 µg
Potassium198 mg

Where its calories come from

35%51%14%
  • Protein 35%
  • Carbohydrate 51%
  • Fat 14%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of kovai?

About 17 kcal for one katori (100 g), and about 34 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

27%Vitamin C
17.6 mg
22%Folate
48.7 µg
6%Potassium
198 mg
5%Magnesium
19.6 mg
3%Calcium
34.4 mg
3%Protein
1.4 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D054. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is kovai good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 17 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

34 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 17 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 2 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal34 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Big (shown above)17231
Small192.43.21.1

Also called

Assamese: Kunduli; Bengali: Telakucha; Gujarati: Ghole gluru; Hindi: Konduri, Kowai; Kannada: Tondekayi; Malayalam: Kova kai; Marathi: Tondale; Odia: Kunduru; Tamil: Kova kai; Telugu: Donda kaya; Urdu: Tindli.

Related

Ash gourd (Petha)Celery stalk (Ajmud)Capsicum (Shimla mirch)Kohlrabi (Ganth gobhi)Cucumber (Kheera)Tomato

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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