Ridged Sponge Gourd (Turia / Ridge Gourd)

Ridged Sponge Gourd (Turia / Ridge Gourd)

The ridged sponge gourd, also known as turia or ridge gourd, is a light, mild, and very digestible vegetable with an elongated shape and characteristic longitudinal ridges. The flesh is soft, juicy, and absorbs spices exceptionally well. It is frequently used in Indian, Asian, and African cuisine in curries, sabzi, soups, and stir-fries.

Nutritional values ​​per 100 g (approx.):

• Calories: approx. 15–20 kcal
• Carbohydrates: approx. 3–4 g
• Dietary fiber: approx. 1–2 g
• Protein: approx. 0.7–1 g
• Fat: < 0.2 g
• Water content: very high (over 90%)
• Vitamin C: low to moderate amounts
• Minerals: some potassium and magnesium