Description
Turai is low in calories, rich in fiber, and packed with vitamins C and A. It promotes digestion, supports weight loss, boosts immunity, and improves skin health. Its high water content also helps in hydration and detoxification. Ridge gourd, also known as turai or lauki, is a light and refreshing vegetable perfect for a variety of dishes. You can cook it in curries, stir-fries, or stews, where it absorbs flavors well. It’s also great for making simple soups or dal, adding a mild, slightly sweet taste. For a quick snack, try stuffing the gourd with spices and sautéing it. You can even add it to vegetable fritters or use it in smoothies for added nutrients.
Calories: 20 kcal
Protein: 0.6 g
Carbohydrates: 4.4 g
Sugars: 2.0 g
Dietary Fiber: 0.9 g
Fat: 0.1 g
Potassium: 139 mg
Calcium: 26 mg
Magnesium: 14 mg
Phosphorus: 22 mg
Iron: 0.36 mg
Sodium: 13 mg
Water Content: 94.0 g
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