Ridge Gourd (Smooth Skin)
Ridge gourd, also known for its smooth skin, is a nutritious vegetable offering a low-calorie profile. Below is the detailed nutritional information per 100g serving:
- Energy: 15.3 kcal
- Protein: 0.98 g
- Total Fat: 0.13 g
- Saturated Fat: 0.04 g
- Carbohydrates: 2.24 g
- Dietary Fiber: 1.85 g
- Sugars: 0.41 g
- Minerals:
- Calcium: 14.96 mg
- Iron: 0.5 mg
- Magnesium: 17.66 mg
- Phosphorus: 39.25 mg
- Potassium: 125.0 mg
- Sodium: 6.27 mg
- Zinc: 0.26 mg
- Copper: 0.09 mcg
- Manganese: 0.15 mg
- Selenium: 0.0 mcg
- Vitamins:
- Vitamin C: 8.1 mg
- Thiamine (Vitamin B1): 0.02 mg
- Riboflavin (Vitamin B2): 0.01 mg
- Niacin (Vitamin B3): 0.21 mg
- Vitamin B6: 0.09 mg
- Folate (Vitamin B9): 27.36 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 23.4 mcg
- Vitamin E: 0.02 mg
- Vitamin D2: 0.00034 mcg
This vegetable is a good source of essential vitamins and minerals, including Vitamin C, Magnesium, and Folate. Itβs also a low-fat, high-fiber option for those looking to include healthy, nutrient-rich vegetables in their meals.
