Also known as: Lauki, Ghia
Surakkai (Tamil)
25 kcal
Calories
1 g
Protein
6 g
Carbohydrates
0.1 g
Fat
1.5 g
Fibre
Micronutrient Highlights
Vitamin C: A modest, useful source
Water content: Very high, genuinely supporting hydration
Common Uses: Cooked into lauki sabzi, lauki kofta, or blended into a light soup.
Best Time to Eat: A genuinely gentle, easily digestible vegetable — often specifically recommended for a light lunch or dinner.
Portion Guidance: A cup of cooked lauki is a light, easily accommodated portion.
Why It's Healthy
Very low in calories with a high water content, making it genuinely filling without much caloric cost.
Possible Disadvantages
Occasionally, bitter-tasting bottle gourd contains naturally occurring toxic compounds — a bitter taste is a genuine signal to discard it rather than cook it.
Who Benefits Most
People recovering from illness or wanting a light, easily digestible vegetable option.
Who Should Consume in Moderation
Anyone who tastes bitterness in raw or cooked lauki should stop eating it immediately, regardless of health status.
Traditional Indian Uses
Widely used in Ayurvedic-influenced cooking as a 'cooling,' easily digestible vegetable, especially in summer.
Modern Nutritional Evidence
Its very low calorie density is genuinely useful in a variety of dietary contexts; the bitter-compound safety point is well-documented and worth taking seriously.
Cooking Tips
Always taste a small raw piece before cooking a large batch — discard immediately if it tastes bitter.
Storage Tips
Store in the refrigerator and use within about a week for best texture.
Healthier Substitute
Ridge gourd (turai)
A similarly light, low-calorie gourd vegetable.