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Foods / Vegetables

Ridge gourd (Torai): Nutrition and who it suits

Ridge gourd is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 13 kcal, 0.9 g of protein and 1.8 g of fibre. One serving is one katori (100 g), about 13 kcal.

View of a green ridge gourd

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
Energy13 kcal
Protein0.9 g
Carbohydrate1.7 g
Fibre1.8 g
Sugars0.6 g
Fat0.1 g
Folate29.3 µg
Vitamin C5.4 mg
Magnesium16.1 mg

Where its calories come from

31%58%
  • Protein 31%
  • Carbohydrate 58%
  • Fat 11%

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

How many calories in one serving of ridge gourd?

About 13 kcal for one katori (100 g), and about 26 kcal if you have two.

One serving, against your day

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

13%Folate
29.3 µg
8%Vitamin C
5.4 mg
4%Magnesium
16.1 mg
4%Potassium
118 mg
2%Protein
0.9 g
2%Zinc
0.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D068. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is ridge gourd good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 13 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 1.7 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 1.7 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 13 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 1.7 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, 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)
Ridge gourd (shown above)131.71.80.6
Ridge gourd, smooth skin152.21.90.4

Also called

Assamese: Jikaa; Bengali: Jhinge; Gujarati: Turia; Hindi: Torai; Kannada: Heeraikai; Kashmiri: Turrel; Konkani: Gurdudde; Malayalam: Peechinga; Marathi: Dodka; Odia: Janhi; Punjabi: Kali tori; Tamil: Peerkankai; Telugu: Beera kaya; Urdu: Turai.

Related

TindaSnake gourd (Chachinda)Lauki (bottle gourd)Kohlrabi (Ganth gobhi)Capsicum (Shimla mirch)Celery stalk (Ajmud)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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