Classical Ayurvedic Profile & Preparation
Ash gourd (tender, for sabzi) is a traditional Ayurvedic vegetable valued for its sweet taste and cooling potency.
Traditional Preparation (Samskara)
Tender fruit cooked as everyday sabzi; the mature fruit (kushmanda) is the rasayana form covered separately.
Classical Provenance: Bhavaprakasha Nighantu (kushmanda, by stage).
Synergistic Combinations (Samyoga)
- in kootu with mung dal and coconut
- in North Indian kaddu-style sabzi
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: cold kapha congestion in excess
Verified USDA Nutrition Facts for Ash gourd (tender, for sabzi)
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup chopped (100g):
| Nutrient | Per 100g | Per Serving (1 cup chopped) |
|---|---|---|
| Energy (Calories) | 17 kcal | 17 kcal |
| Protein | 0.8 g | 0.8 g |
| Total Carbohydrates | 2.8 g | 2.8 g |
| Dietary Fiber | 3.4 g | 3.4 g |
| Total Sugars | 0.2 g | 0.2 g |
| Total Fat | 0.1 g | 0.1 g |
| Calcium | 19.4 mg | 19.4 mg |
| Iron | 0.47 mg | 0.47 mg |
| Magnesium | 19.9 mg | 19.9 mg |
| Phosphorus | 29.1 mg | 29.1 mg |
| Potassium | 372 mg | 372 mg |
| Sodium | 1 mg | 1 mg |
| Zinc | 0.13 mg | 0.13 mg |
| Copper | 0.04 mg | 0.04 mg |
| Manganese | 0.09 mg | 0.09 mg |
| Selenium | 1.1 µg | 1.1 µg |
| Vitamin C | 11.4 mg | 11.4 mg |
| Vitamin A (RAE) | 0 µg | 0 µg |
| Vitamin E | 0.02 mg | 0.02 mg |
| Vitamin K | 27.1 µg | 27.1 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.01 mg |
| Niacin (Vitamin B3) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
