Tindora (Ivy Gourd): Low-Calorie Indian Gourd Rich in Fiber & Vitamin C
Crunchy like baby cucumbers yet closer to okra in nutrition, tindora adds tart-sweet flavor, gut-friendly fiber and immune-supporting vitamin C to stir-fries and pickles.
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What Is Tindora?
Tindora—also called **ivy gourd, kundru, dondakaya**—is an oval green fruit (*Coccinia grandis*) popular in South Asian cuisine. Young fruits are crisp; mature ones turn red and slightly sweet.
Nutrition Snapshot (per 100 g raw)
| | Amount | %DV |
|---|---|---|
| Calories | 18 kcal | — |
| **Fiber** | 2.2 g | 8 % |
| **Vitamin C** | 32 mg | 36 % |
| Vitamin A (RAE) | 21 µg | 2 % |
| Potassium | 170 mg | 4 % |
| Calcium | 40 mg | 3 % |
Potential Benefits
- **Very low energy density**—ideal for weight-management plates.
- Pectin-rich fiber may help regulate blood-sugar spikes.
- Traditional Ayurveda attributes blood-glucose control; small studies show modest hypoglycemic effect.
- Vitamin C plus carotenoids provide antioxidant defence.
Drawbacks & Precautions
- Raw ivy gourd contains cucurbitacins that can taste bitter; cooking mellows flavor.
- Excess consumption may lower blood sugar—monitor if on diabetes meds.
- The vine is invasive in tropical ecosystems—buy cultivated, not foraged, if you live in Hawaii/Florida.
Culinary Uses
- **South-Indian stir-fry (tindora poriyal)** with mustard seeds & coconut.
- Slice and pickle in brine with chili for crunchy condiment.
- Add to Thai curries instead of pea eggplant.
- Stuff split gourds with ground peanuts & spices, pan-braise 10 min.
Storage & Prep Tips
Refrigerate unwashed fruits in perforated bag; best quality **5–7 days**. Wash just before use. Thin skin cooks in <8 min—no peeling needed.
Sustainability Notes
Grows well on trellises with minimal pesticide. Invasive in some regions—regulated cultivation prevents spread.
Key Takeaways
✔︎ 36 % DV vitamin C at only 18 kcal
✔︎ Crunchy fiber for glycemic control
✖︎ Buy cultivated vines to avoid invasive spread.
- 1. Tindora (Ivy Gourd)
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